Seated Hamstring
AdvancedBodyweight
A partner assisted hamstring stretch done sitting with your legs extended, leaning forward against resistance. It works well as a cool down stretch for the hamstrings after lower body training.
- Primary musclesHamstrings
- Secondary musclesCalves
- EquipmentBodyweight
- LevelAdvanced
How to do the seated hamstring
- Sit on the floor with your legs extended straight in front of you and your partner standing behind you.
- Lean your torso forward while your partner braces your shoulders with their hands.
- Try to push your torso back for about 10 to 20 seconds while your partner resists the movement.
- Relax fully once the time is up, letting the tension in the hamstrings release.
- Let your partner gently push your torso forward to deepen the stretch, holding for another 10 to 20 seconds.
- Communicate clearly with your partner throughout so they know how much pressure feels right.
Original library instructions (3 steps)
- 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.
- Attempt to push your torso back for 10 to 20 seconds, as your partner prevents any actual movement of your torso.
- Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10 to 20 seconds.
Common mistakes
- Pushing with too much force against your partner; a steady, moderate effort is more effective than straining hard.
- Rounding your back excessively as you lean forward; keep your spine as long as you comfortably can.
- Staying quiet if the stretch feels too intense; speak up right away so your partner eases the pressure.
- Rushing between the resisted phase and the deeper stretch without a pause to relax first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 10 to 20 second holds, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 10 to 20 second holds, 30 seconds rest |
| Endurance | 3 sets of 15 to 20 second holds, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Only do this with a partner who applies gentle, controlled pressure and checks in regularly.
- Warm the hamstrings up with light movement before attempting this deeper assisted stretch.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated hamstring stretch good for beginners?
It works best with an experienced partner, so beginners may want to try simpler hamstring stretches first before adding the partner assisted version.
What muscles does the seated hamstring stretch work?
It mainly targets the hamstrings, with the calves also feeling some stretch as the legs stay extended throughout.
