Exercise guide
Seated Floor Hamstring Stretch
The Seated Floor Hamstring Stretch extends one leg while the other knee bends outward. A forward hip hinge may stretch the hamstrings and calf of the straight leg.
Training context
Keeping the Hamstring Stretch Controlled
Reaching the ankle is not required. The torso should move only as far as the pelvis can tilt forward without forcing the spine into a deep rounded position.
Keep a small bend in the straight knee when needed. Sharp pulling behind the knee or nerve-like sensations are reasons to reduce the range.
Technique overview
Hinge toward the straight leg
Sit with one leg extended and the opposite foot resting near the inner thigh. Turn the torso toward the straight leg and lean forward from the hips. Stop at a mild stretch, hold without bouncing, then rise slowly before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.