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Seated Hamstring Stretch With Thigh Contraction

BeginnerstretchTier T1

Sit at the front edge of a chair with one leg bent and the other straightened forward, heel on the floor. Keep your back straight and bend forward from the hips while tensing the thigh above the knee. You should feel a stretch along the back of the straight leg.

Targets: Hip
Muscles: Hamstrings

Stop if

You should not feel any pain when doing these exercises; if you do, stop immediately and seek medical advice.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Do this exercise as part of a warm-up before a run or a cool-down routine after a run, outdoors or indoors, whenever convenient.
  • Stop immediately and seek medical advice if you feel any pain; check with a GP or other health professional first if you are not sure this exercise is suitable for you, especially with an existing knee injury.
  1. A woman sitting on the front edge of a chair, her left leg straightened out in front with the heel on the floor and the foot turned slightly outward, her right leg bent with the foot flat on the floor, sitting upright with her hands resting on her thighs.

    Step 1 of 3

    Sit toward the front edge of a chair. Keep one leg bent with the foot flat on the floor, and straighten the other leg out in front of you with the heel resting on the ground and the foot turned slightly outward.

  2. The same woman leaning forward from the hips over her straightened left leg, back still flat, both hands resting near her left shin, the muscle on top of her left thigh visibly tightened.

    Step 2 of 3

    Keeping your back straight, bend forward from the hips toward the straightened leg to feel a stretch through the back of the thigh, while at the same time tightening the muscle on top of that thigh, just above the knee.

  3. A woman sitting on the front edge of a chair, her left leg straightened out in front with the heel on the floor and the foot turned slightly outward, her right leg bent with the foot flat on the floor, sitting upright with her hands resting on her thighs.

    Step 3 of 3

    Sit toward the front edge of a chair. Keep one leg bent with the foot flat on the floor, and straighten the other leg out in front of you with the heel resting on the ground and the foot turned slightly outward.

Breathing

  • Breathe normally.

Safety Information

You should not feel any pain when doing these exercises. Stop immediately and seek medical advice if you do. These exercises are not suitable for people with an existing knee injury. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.