Seated single leg hamstring stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gastrocnemius, Soleus

How to do it

1. Sit on the floor with your legs extended straight in front of you.
2. Bend your left knee and place the sole of your left foot against your right inner thigh. Keep your right leg extended and straight.
3. Reach forward with both hands towards your right foot, keeping your back straight. Aim to grasp your toes or reach as far as comfortable.
4. Hold the stretch for 15-30 seconds, feeling the stretch in your right hamstring. Slowly release and return to the starting position. Repeat on the other side by extending your left leg and bending your right knee.

Form tips

• Keep your extended leg straight and avoid locking your knee to protect the joint.
• Ensure your bent knee is relaxed and the sole of your foot is comfortably placed against your inner thigh.
• Move into the stretch gradually and with control to prevent muscle strain or injury.