Seated Hamstring Stretch Recovery Reset
seated hamstring stretch cool-down
2 gentle rounds
30-45 sec Seated Hamstring Stretch per side
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Seated Hamstring Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Use the seated hamstring stretch when you want a simple floor position after running, deadlifts, or high-rep squats. Sit on a folded mat if the pelvis rolls backward, then move the torso from the hips and let reach be the result rather than the goal. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Use the seated hamstring stretch when you want a simple floor position after running, deadlifts, or high-rep squats. Use Seated Hamstring Stretch after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Seated Hamstring Stretch Technique
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Hamstring Stretch Seated
Hope Physical Therapy and Aquatics · reviewed 2026-08-06
Muscles Worked
HamstringsCalvesLower back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Seated Hamstring Stretch as a calm post-training transition that gently addresses hamstrings and calves while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Seated Hamstring Stretch if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: rounding the back just to touch the foot. |
| 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.
Cool-Down Examples
Use Seated Hamstring Stretch to Finish the Session
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Post-WOD Seated Hamstring Stretch Flow
post-workout seated hamstring stretch
4-minute downshift
60 sec easy walk or march
30-45 sec Seated Hamstring Stretch per side
Finish when breathing feels calm
Frequently Asked Questions
How should Seated Hamstring Stretch feel?
Seated Hamstring Stretch should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
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Useful next steps
Related Exercises
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