PILATES MOTION ATLAS

Seated Hamstring Stretch | Self-stretch in 3D

Seated Hamstring Stretch: seated (chair), hamstrings. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Seated Hamstring Stretch — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Seated (chair) · Hamstrings

A self-stretch for the hamstrings. Support your body and stay within a comfortable range.

Starting position

Sit towards the front of a chair, extend one leg forwards and rest the heel on the floor. Keep the other foot flat on the floor.

Movement phases

1. Place the heel

Straighten the knee of the extended leg and point the toes towards the ceiling.

2. Hinge from the hips

Without rounding your back, lean your upper body forwards from the pelvis. Slide your hands along the thigh.

3. Hold the stretch

Breathe where you feel a gentle stretch in the back of the thigh.

4. Sit back up

Keep your back long as you bring your upper body upright.

What to check yourself

Check that you are not rounding only your back and that you are not pressing the straight knee with your hands.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).

Open in 3D