Seated hamstring stretch
The seated hamstring stretch lengthens the backs of the thighs: sit toward the front of the chair, put one leg out straight with the heel down, and hinge forward from the hips with a long back. Hold each side for about 20 seconds.
How to do the seated hamstring stretch
- Sit toward the front of the chair. Straighten one leg out in front, heel on the floor and toes up.
- Keep your back long and hinge forward from your hips until you feel a gentle stretch behind the thigh.
- Hold, sit back up, then switch legs.
What it works
- Backs of the thighs
How long and how often
In a movement break it's a 20-second hold on each side, about 50 seconds in total, and it can come up in the “Hips & low back” and “Full-body reset” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Chest forward, not down
- Knee soft, not locked
- Chin level
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Standing hip-flexor stretch
Sit-to-stand
Mini squat
Calf raises