Seated Hamstring

How to do the Seated Hamstring

1. In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves
Equipment	no equipment
Difficulty	expert

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Hamstring-SMR Foam Roller Dumbbell Clean Dumbbell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Alternating Hang Clean Kettlebell Ball Leg Curl Exercise Ball

Easier than the Seated Hamstring

Same movement pattern, lower entry difficulty — work up from here.

Runner's Stretch beginner · Bodyweight Seated Floor Hamstring Stretch beginner · Bodyweight Standing Toe Touches beginner · Bodyweight

Common questions

What muscles does the Seated Hamstring work?

The Seated Hamstring primarily works the hamstrings, with the calves as secondary movers. Lying Hamstring, Runner's Stretch, and Seated Floor Hamstring Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Seated Hamstring?

None — the Seated Hamstring is bodyweight, so it works at home, in a hotel room or outdoors. Lying Hamstring and Runner's Stretch also need nothing.

Is the Seated Hamstring suitable for beginners?

It is rated expert. Start with Runner's Stretch, Seated Floor Hamstring Stretch, and Standing Toe Touches and work up.

Similar exercises

Lying Hamstring Other Equipment Runner's Stretch Bodyweight Seated Floor Hamstring Stretch Bodyweight Seated Hamstring and Calf Stretch Other Equipment Standing Toe Touches Bodyweight The Straddle Bodyweight