Seated Hamstring

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

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

How to do the Seated Hamstring

In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

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 Hamstring

Questions

What muscles does the Seated Hamstring work?

Mainly the hamstrings, with the calves helping.

Is the Seated Hamstring good for beginners?

It's rated expert. Beginners can build up to it with 90/90 Hamstring first.

What can I do instead of the Seated Hamstring?

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

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

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

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