Tenglow
Cool-downs
How to do the seated hamstring stretch
The seated hamstring stretch has you sit with one leg straight and hinge forward, stretching the back of the thigh and, to a lesser degree, the lower back.
How do you do it?
- Sit on the floor with one leg straight and the other bent.
- Keep your straight leg's toes pointing up.
- Hinge forward from the hips with a long spine.
- Reach toward your shin or foot.
- Switch legs after the interval.
Breathing: Breathe slowly and steadily, easing further into the stretch as you breathe out.
What are the common mistakes?
- Rounding your back to reach your toes. Hinge from the hips and reach only as far as you can with a long spine.
- Locking the knee hard. Keep a slight bend if it feels better.
How can I make it easier or harder?
Easier
Bend the knee slightly
Harder
Hinge a little further
How does it work in Tenglow?
The seated hamstring stretch is in the cooldown. The timer runs 30 to 45 seconds with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Back off if you feel sharp pain or tingling down the leg, and never force or bounce the stretch. This is general fitness information, not medical advice.
Questions about the seated hamstring stretch
Should I touch my toes in a hamstring stretch?
No. Touching your toes is not the goal. Reach as far as you can with a long, comfortable back, and stop where you feel a gentle stretch behind your thigh. Bending the knee slightly is a fine option.
Why do I feel the stretch behind my knee?
The hamstring tendons attach there, so a pull behind the knee is common. A slight knee bend or a smaller hinge usually eases it. If it feels sharp rather than a pull, stop. Keeping your back long and your toes pointed up also helps you find the right spot.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).