Seated Hamstring
How to do the Seated Hamstring with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves
Bodyweight
How to do the Seated Hamstring
- 1
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.
- 2
Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
- 3
Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Log it, see it on your body.
Every Seated Hamstring set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Seated Hamstring fits
The Seated Hamstring shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Seated Hamstring: common questions
What muscles does the Seated Hamstring work?
The Seated Hamstring primarily works the Hamstrings. It also recruits the Calves as supporting muscles.
Is the Seated Hamstring suitable for beginners?
The Seated Hamstring is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Seated Hamstring?
None. The Seated Hamstring is a bodyweight exercise, so you can do it without any equipment.
How do I do the Seated Hamstring with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Seated Hamstring sets, free.
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