Seated Back and Hamstring Stretch
Seated forward fold that lengthens the hamstrings and eases tension in the lower back.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: lower back, calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Sit with the legs extended in front of you.
- Hinge at the hips and reach toward the toes or shins.
- Hold for 10 seconds while keeping the spine as long as possible.
- Relax the shoulders and neck.
- Repeat for 3 sets.
Coaching tips
Benefits
Seated forward fold that lengthens the hamstrings and eases tension in the lower back.
Common mistakes
Avoid rounding aggressively or forcing the stretch.
Make it harder
Reach farther or hold longer.
Make it easier
Keep a larger bend in the knees.
Breathing
Breathe deeply and relax into the fold.
Build a workout with this exercise
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Beginner · 30 secondsGeneral 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.