Lower bodyHamstring stretch · Level 1 of 3: Supported start

Seated hamstring stretch

A gentle stretch for the backs of your thighs, sitting on a chair.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair

Use a sturdy chair without wheels, ideally with its back against a wall so it can't slide.
Sit near the front of the seat with your feet flat, holding the sides of the seat.
Slide one foot forwards and straighten that leg, resting the heel on the floor with the toes pointing up. Keep the other knee bent and that foot flat.

Sit tall until you feel a gentle stretch along the back of the straight thigh.
If you feel nothing, lean forwards a little from your hips, keeping your back long.
Hold, breathing normally.
Sit back up slowly, bend the knee to bring the foot back, then swap legs.

A gentle pull along the back of the thigh.

Pain behind the knee, tingling down the leg, or pain in your lower back.

Bend the straight knee slightly, or sit tall without leaning forwards.

Try the standing stretch with your heel on a low step.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Sit near the front of the chair, straighten one leg with the heel on the floor, and sit tall until you feel a gentle stretch behind the thigh.
2 holds × 20–30 s each side
Move on when: You can hold comfortably, breathing normally, two sessions running.
Lean forwards a little from your hips, keeping your back long.
2 holds × 20–30 s each side
Move on when: You can lean without rounding your back and the stretch stays gentle.
Hold for longer.
2 holds × 30 s each side
Move on when: The whole hold feels comfortable, two sessions running.

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

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