Suspension-Strap Seated Hamstring Stretch
stretchhipintermediatepassiveHamstring length
2 × 20s per side
How to do it
- Secure a suspension strap to a purpose-built overhead anchor and place a stable, non-rolling chair directly beneath it.
- Sit fully on the chair with the pelvis level, place the padded foot loop above one ankle and keep the other foot supported on the floor.
- Hold the adjustment strap with both hands and use light assistance to raise the looped leg while keeping its knee comfortably straight.
- Stop at a tolerable hamstring stretch without rounding forcefully or pulling behind the knee.
- Hold, then lower the leg slowly, remove the loop and repeat on the other side.
Form cues
- Inspect the strap and anchor, place the chair on a nonslip surface and confirm that it cannot tip or roll before loading the strap.
- Keep the face outside the strap's recoil path.
- Keep the pelvis level and the lifted kneecap facing upward.
- Stop for pain behind the knee, numbness, tingling or radiating symptoms.
Muscles worked
Stretches: hamstrings
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · a quick assessment finds your starting point