Legs · Bodyweight
Seated Floor Hamstring Stretch
How to do the seated floor hamstring stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Sit on the floor with one leg extended and the other foot tucked against your inner thigh. Keep your chest lifted and hinge forward over the straight leg until you feel a stretch through the hamstring and calf. Hold, then switch sides.
- 1Feel the stretch along the back of the straight leg, especially through the hamstring and calf
- 2Keep your spine long and your chest open so the work stays in the leg rather than your low back
- 3Move gradually and let the stretch deepen with each breath instead of reaching forcefully
Common mistakes
- Do not round your back aggressively or collapse your chest toward your knee
- Avoid locking the knee painfully or yanking on the foot to force more range
- Do not twist your torso away from the straight leg; stay lined up over it
Muscles worked
The seated floor hamstring stretch mainly works the hamstrings, with the calves assisting.
- HamstringsPrimary
- CalvesSupport
- AdductorsMinor
Kovo programs the seated floor hamstring stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed April 2026.