Seated Hamstring Stretch (chair)

HamstringsChair

A beginner-friendly seated stretch to gently release tension in your hamstrings from a comfortable, safe position.

How to do it

1Sit on the edge of a chair, keep your back straight, and extend one leg forward resting on your heel.

2Keep your other knee bent at a 90-degree angle with your foot flat on the floor.

3Place your hands on your thighs and, keeping a flat back, hinge forward from your hips.

4Stop when you feel a gentle stretch along the back of your extended leg.

5Hold this position for the target time, then slowly return and switch legs.

Common mistakes

Rounding your upper or lower back, which reduces the stretch and strains your spine.

Letting your extended knee bend, which takes the tension off the target muscles.

Bouncing or jerking during the stretch, which can trigger a muscle spasm or cause injury.

Breathing

Breathe deeply and evenly, relaxing into the stretch and deepening it slightly with each exhale.

Make it harder or easier

To make it easier, keep a slight bend in your knee or hinge forward less; to make it harder, pull your toes back toward your shin.

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.