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.
Suggestions
- Standing Double-Leg Hamstring Stretch
- Standing Separate Leg Stretch
- Cross-Leg Hamstring & Knee Stretch
- Static Stretching
- PNF Stretching
