Seated Floor Hamstring Stretch
How to do the Seated Floor Hamstring Stretch
- 1
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.
- 2
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.
How to program the Seated Floor Hamstring Stretch
Sets and reps
As an isolation movement, the Seated Floor Hamstring Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Floor Hamstring Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Seated Floor Hamstring Stretch work?
The Seated Floor Hamstring Stretch primarily targets the Hamstrings. It also recruits the Calves as supporting muscles.
What equipment do I need for the Seated Floor Hamstring Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Seated Floor Hamstring Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
