Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Seated Hamstring Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The seated hamstring stretch lengthens the back of one leg after running, hinging, or squatting. A forward hip hinge with a long spine is more useful than rounding the back to reach the toes. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Seated Hamstring Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsCalvesLower back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep seated hamstring stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Bend the extended knee or sit on a folded mat. |
How to Do the Seated Hamstring Stretch
1
Sit tall with one leg extended and the other knee bent.
2
Point the extended-leg kneecap upward and keep it softly unlocked.
3
Hinge forward from the hips toward the thigh.
4
Hold at mild tension, breathe, and switch legs.
Common Mistakes
✕
Rounding the back just to touch the foot.
✕
Locking the knee aggressively or pulling on the toes.
Coaching Tips
✓
Reach the chest toward the shin, not the forehead toward the knee.
✓
Use a strap around the foot if needed.
Scaling Options
Easier / Beginner
Bend the extended knee or sit on a folded mat.
Harder / Advanced
Straighten the knee gradually while maintaining the hip hinge.
Related WODs
Use Seated Hamstring Stretch in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Seated Hamstring Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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