From Sitting to Ankle Hold Static Stretch on Bench
Static stretch that lengthens the hamstrings from a seated position with an ankle hold.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
How to do it
- Sit on a bench with one leg extended.
- Reach forward and hold the ankle or lower leg.
- Gently deepen the stretch while keeping the spine long.
- Hold while breathing deeply.
- Switch sides and repeat.
Equipment
- Bench
Coaching tips
Benefits
Static stretch that lengthens the hamstrings from a seated position with an ankle hold.
Common mistakes
Avoid rounding the spine excessively or forcing the stretch.
Make it harder
Increase hold time or reach farther.
Make it easier
Keep a larger bend in the knee.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.