Seated Side Hamstring Hinge with Strap
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 one end of a long elastic strap around the extended forefoot, pass the strap behind the lower back at waist height and secure the other end beneath the sole of the bent-leg foot.
- Use low strap tension, keep the extended kneecap upward and allow the heel to remain supported.
- Place the hands on the floor and hinge from the hips without combining maximal leg lift and maximal forward fold.
- Hold for 20–30 seconds, release slowly, then switch sides.
Form cues
- Keep both sit bones grounded and do not let strap tension rotate the pelvis.
- Keep the strap broad and flat around the waist, keep the face outside its recoil path and release it if it compresses the skin or torso.
- Keep the target knee comfortably straight without hyperextension.
- Stop for posterior-knee pain, tingling or radiating symptoms.
Muscles worked
Stretches: hamstrings, hip adductors
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