Seated Strap-Assisted Single-Leg Hamstring Stretch
stretchhipeasypassiveHamstring length
2 × 20s per side
How to do it
- Sit tall with one leg extended comfortably on the floor.
- Loop a non-elastic strap around the ball of the other foot and hold both ends.
- Raise that thigh while keeping the pelvis level, then gradually straighten the knee.
- Use gentle tension and stop at a mild posterior-thigh stretch.
- Hold for 20–30 seconds, lower under control and switch legs.
Form cues
- Place the strap around one foot only and do not pull on the toes.
- Keep the resting leg bent or straight as comfortable.
- Stop for posterior-knee 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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