Double-Leg Stretch - Seated

Learn how to stretch your hamstrings and the knee area with the seated double-leg stretch. The illustration above shows a static active double-leg hamstring stretch. For other variations, see the advice below. Find more stretching instructions at Stretching Main.

Execution

Sit on the floor and extend both legs in front of you.
Place a small pillow or mat under your calves and keep your knees straight.
Lean forward and grasp your feet. Move your head toward your toes—not toward your knees—so look at your toes rather than your knees.
Straighten or slightly hollow your back. When doing the seated double-leg hamstring stretch, it doesn’t matter much if you round your back a little, though rounding usually makes it harder to breathe.

Advice

Warm up your hamstrings and knees before performing this stretch.
The stretch intensity depends on the angle between your back and your thighs: the smaller the hip angle, the more intense the stretch.
Most people prefer the standing double-leg stretch; however, the seated version is easier on the back and knees.
This type of flexibility is important for the wushu front stretchkick.

Variations of this stretch:

Static Passive Stretch: Sit and stretch your legs without moving or pulling.
Static Active Stretch: Pull yourself toward your feet (as shown).
Dynamic Stretch: Move back and forth slowly.
Ballistic Stretch: Bounce gently back and forth, using the elasticity of the leg muscles.
Isometric Stretch: Pull yourself toward your feet while trying to extend your ankles simultaneously. Contract your hamstrings and quadriceps, pressing your calves down. To ensure your knees stay extended, place a pillow or book under your calves or heels.

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