Seated Side Hamstring Stretch with Strap
stretchhipintermediateactivepassiveHamstring length
2 × 25s per side
How to do it
- Sit with one leg extended to the side and the other knee bent comfortably, keeping both sit bones grounded.
- Loop the midpoint of a long strap around the extended forefoot, pass both free sections behind the lower back at waist height and hold them with the hand on the extended-leg side.
- Keep the kneecap and toes generally upward and the knee actively straight without hyperextension.
- Use only light strap tension to support the position without rotating the spine or pelvis.
- Hold for 20–30 seconds, release slowly, then switch sides.
Form cues
- Use a non-elastic strap and keep the extended heel supported on the floor.
- Do not use the strap to pull the leg upward or force split range.
- Stop for medial-knee, groin, 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 →
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