Seated Side Hamstring Stretch with Ankle Flexion
stretchhipintermediatepassiveHamstring length
2 × 25s per side
How to do it
- Sit with one leg extended to the side and the other knee bent comfortably.
- Loop the midpoint of a long strap around the extended forefoot, pass both free sections around the outside of the hip and behind the lower back at waist height, using only light tension.
- Keep the torso facing forward and the extended knee comfortably straight.
- Hold the toes or forefoot gently to dorsiflex the ankle without twisting it.
- Hold for 20–30 seconds, release slowly, then switch sides.
Form cues
- Keep the strap broad and flat; release it if it compresses the abdomen, skin or lower back.
- Remove the ankle hold if it creates posterior-knee or neural symptoms.
- Do not force neck rotation or place the other hand behind the back.
- Stop for spinal pain, tingling or radiating symptoms.
Muscles worked
Stretches: hamstrings, gastrocnemius
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 →
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