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Flexibility

Stretch: Hamstrings & Lower Back (Both Legs Extended)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
stretchhamstringslower-backseated-forward-bendstatic

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In one line

Seated with both legs extended, bend forward at the waist with both legs straight and lower the trunk onto the thighs.

Detail

Target area: Hamstrings & lower back. (Diagram 12)

Steps:

  1. Sit upright on the floor with both legs extended.
  2. Exhale, keeping both legs straight, extend your upper back, bend forward at the waist, and lower your trunk onto your thighs.
  3. Hold the stretch and relax.

Key facts

  • Position: seated, both legs extended.
  • Action: keep both legs straight; extend the upper back; bend forward at the waist; lower the trunk onto the thighs.
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • hamstrings — primary muscles stretched.
  • erector-spinae — lower-back muscles stretched.
  • stretch-hamstrings-lower-back-figure-four — companion hamstring/lower-back stretch.
SourceReference manual
p.308
Pages: 308.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Stretch: Hamstrings & Lower Back (Both Legs Extended)
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Atlas Connections

Erector Spinae (Sacrospinalis)
Three muscle-group columns (iliocostalis, longissimus, spinalis) running skull-to-sacrum that extend, laterally flex, and rotate the vertebral column.
Hamstrings
Three 2-joint muscles — biceps femoris, semitendinosus, semimembranosus — that flex the knee (primary) and extend the hip (secondary); knee-flexion ROM 125°.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Hamstrings & Lower Back (Figure-Four)Closely related
Seated with one leg extended and the other bent in a figure-four against the inner thigh, bend at the waist and lower the torso onto the straight thigh.