Should I feel pain during this stretch?

No, you should feel a mild pulling sensation or 'tension' in the back of your leg. If you feel sharp or stabbing pain, especially behind the knee, ease off the depth of the stretch immediately.

What if I cannot reach my toes?

It is perfectly fine to rest your hands on your shin or mid-thigh. Focus on hinging at the hips and keeping your chest lifted rather than forcing your hands to touch your feet.

How long should I hold the stretch for best results?

Hold the stretch for 30 to 60 seconds per side. This duration allows the muscle fibers to relax and lengthen without triggering a protective contraction.

Single Leg Hamstring Stretch Guide: Form and Benefits

Learn how to perform the single leg hamstring stretch properly to increase flexibility, reduce back pain, and improve athletic performance.

How to Perform

Sit on the floor with your legs extended straight out in front of you.
Fold your left leg inward, placing the sole of your left foot against the inner thigh of your right leg.
Inhale to lengthen your spine, then exhale as you hinge forward from the hips toward your right foot.
Reach your hands forward toward your ankle or toes while keeping your right knee slightly soft rather than locked out.
Hold the position for 30 seconds while maintaining a flat back and avoiding the urge to round your shoulders.
Slowly return to the upright position and repeat the process on the opposite leg.

Common Mistakes

Rounding the upper back to reach further
Locking the knee of the extended leg
Holding your breath during the stretch
Pointing the toes of the folder leg outward instead of keeping the foot against the thigh

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Calves
Lower Back
Glutes

Related Guides

Hamstrings · Legs