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Knee · Stretching

Single-leg Hamstring Stretch Sitting on Step

Single-leg hamstring stretch sitting on a step, 3 sets, hold 30 seconds per leg

Illustration of the Single-leg Hamstring Stretch Sitting on Step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Sit on a step with one leg extended in front of you, heel on the ground, and knee slightly bent. Gently lean forward with your torso while keeping your back straight until you feel a stretch at the back of the thigh. Hold the position for 30 seconds, then switch legs.

Tips: Keep the pelvis stable and the trunk upright to effectively target the hamstrings. Do not force the stretch to the point of pain; proceed gradually.

Progression: Increase the hold time by 5 seconds each week if the stretch becomes easy.

At a glance

Goal
Stretching
Level
Beginner
Equipment
step
Starting position
Seated on a step with one leg extended in front
Clinical goal
Improve hamstring flexibility and reduce muscle tension
Also known as
single-leg hamstring stretch sitting, step hamstring stretch, unilateral hamstring stretch

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.