Seated Floor Hamstring Stretch

A beginner stretching exercise for the hamstrings, done with just your bodyweight.

Seated Floor Hamstring Stretch: finishing position

Main muscles: Hamstrings
Also works: Calves
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Seated Floor Hamstring Stretch

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Floor Hamstring Stretch

Questions

What muscles does the Seated Floor Hamstring Stretch work?

Mainly the hamstrings, with the calves helping.

Is the Seated Floor Hamstring Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Floor Hamstring Stretch?

Good alternatives that train the hamstrings: 90/90 Hamstring, Front Leg Raises, Runner's Stretch or Standing Toe Touches.

How many sets and reps of the Seated Floor Hamstring Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).