Seated Single-Leg Hamstring Stretch

The player sits on the floor, extends one leg straight forward and places the sole of the other foot against the inner thigh of the extended leg, letting that knee fall out to the side. Keeping the back flat, the player hinges forward from the hips and slides the hands toward the calf, ankle or foot of the extended leg. Stop where tension is felt.

Do not round the spine — the hinge starts at the hip joint. The knee may stay slightly bent; the aim is to stretch the hamstring without straining the back. Switch sides when the set time is up.