How to Do Seated Hamstring
Start and end of one clean rep of Seated Hamstring.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Seated Hamstring
- In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
- Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
- Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Seated Hamstring work?
Seated Hamstring mainly works the hamstrings, with the calves helping as secondary movers.
What equipment do I need for Seated Hamstring?
None — Seated Hamstring is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Seated Hamstring?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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