Seated Hamstring
The Seated Hamstring targets the Hamstrings and suits expert-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Hamstring work?
The Seated Hamstring primarily works the Hamstrings. Secondary muscles include the Calves, which assist during the movement.
Is the Seated Hamstring good for beginners?
The Seated Hamstring is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Seated Hamstring?
The Seated Hamstring requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.