Seated Between the Knee Hamstring Back Stretch
Seated stretch that targets the hamstrings and lower back with a between-the-knees position.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: lower back |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Sit with the soles of the feet together or legs positioned between the knees.
- Gently hinge forward to stretch the hamstrings and back.
- Hold while breathing deeply.
- Keep the spine as long as possible.
- Release slowly.
Coaching tips
Benefits
Seated stretch that targets the hamstrings and lower back with a between-the-knees position.
Common mistakes
Avoid forcing the stretch or rounding aggressively.
Make it harder
Increase hold time or gentle intensity.
Make it easier
Reduce the forward lean.
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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