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Hamstrings

Single Leg Seated Hamstring Stretch

The Single Leg Seated Hamstring Stretch is a stretch with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 36%, hamstrings (semitendinosus/-membranosus) 34% and calves (gastrocnemius) 14%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Sit on a mat with one leg straight and the other bent, sole against the inner thigh of the straight leg.
  2. Turn the chest to face the straight leg and sit tall.
  3. Hinge forward from the hips over the straight leg with a long back.
  4. Reach the hands toward the ankle until you feel a stretch behind the thigh.
  5. Hold for 30 to 45 seconds, breathing slowly, then switch legs.

Tips

  • Keep the kneecap and toes of the straight leg pointing at the ceiling.
  • Ease deeper on the exhale rather than pushing.

Common mistakes

  • Rounding the back to reach the foot.
  • Twisting the torso away from the straight leg.
  • Bouncing.

Muscles worked by the Single Leg Seated Hamstring Stretch

  • Hamstrings (biceps femoris) Primary36%
  • Hamstrings (semitendinosus/-membranosus) Primary34%
  • Calves (gastrocnemius) Secondary14%
  • Gluteus maximus Minor8%
  • Spinal erectors (lower back) Minor8%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.

Single Leg Seated Hamstring Stretch alternatives

Same equipment

Different equipment

Similar exercises

Frequently asked questions

What muscles does the Single Leg Seated Hamstring Stretch work?

Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.

Is the Single Leg Seated Hamstring Stretch good for beginners?

Yes. The Single Leg Seated Hamstring Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Single Leg Seated Hamstring Stretch?

For example the Elevated Hamstring Stretch, Pike Stretch and Seated Hamstring Stretch. They train mostly the same muscles.

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