Seated Pike Stretch

Hamstrings, CalvesBodyweight

A seated flexibility exercise designed to gently stretch the hamstrings and calves while improving pelvic mobility.

How to do it

1Sit on the floor with your legs straight out in front and feet flexed toward you.

2Tall spine, drop your shoulders, and reach the crown of your head upward.

3Hinge forward from your hips with a flat back, driving your chest toward your thighs.

4Place your hands on your shins or feet and hold at your end comfortable range.

Common mistakes

Rounding heavily through the upper back, shifting tension from your legs to your spine.

Bouncing, which can trigger a protective muscle spasm.

Bending your knees, significantly reducing the stretch in the target muscles.

Breathing

Take a deep inhale to lengthen your spine, then exhale smoothly as you fold forward.

Make it harder or easier

To scale down, loop a resistance band or towel around your feet and hold the ends.

To make it harder, press your abdomen flat against your thighs while keeping your back straight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.