Legs · Bodyweight
Seated Single Leg Hamstring Stretch
How to do the seated single leg 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
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on the floor with one leg extended straight in front and the other tucked in toward your inner thigh. Hinge at the hips and reach toward the extended foot, keeping the back flat, until you feel a stretch along the back of the thigh. Hold, then switch sides.
- 1A lengthening stretch along the back of the extended leg
- 2The hinge coming from the hips, not a rounded back
- 3A gradual deepening rather than forcing the reach
Common mistakes
- Rounding the spine to reach further
- Bouncing toward the foot
- Locking the knee hard if the hamstring is cramping
Muscles worked
The seated single leg hamstring stretch mainly works the hamstrings.
- HamstringsPrimary
- Lower BackMinor
- GlutesMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the seated single leg 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 June 2026.