Seated Hamstring Stretch
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit on the floor with one leg extended, the other foot against the inner thigh. Sit tall on both sitting bones — don't let the lower back round. Hinge FORWARD from the hips — chest moves toward the thigh, not the forehead toward the knee. Reach for the foot or ankle — or use a strap around the foot. Hold breathing steadily for the time prescribed on the workout card. With each exhale, inch forward slightly. Switch sides. Both hamstrings, both sessions.
Why It Works
Hamstring flexibility directly affects skating stride length — tight hamstrings limit hip extension at the back of the stride, reducing stride length and top-end skating speed. Research shows hockey players have measurably shorter strides than their potential maximum due to hamstring restriction. Regular seated hamstring stretching, held for 60+ seconds, progressively restores the range needed for full stride expression.
Hockey Transfer
Lengthens the hamstrings after deadlifts and speed work — prevents lower back pain. Pair with hinge work (RDL, single-leg RDL). Stretch length + load strength = bulletproof posterior chain.
Coaching Cues
- "Sit with legs straight"
- "Hinge forward from hips (not rounding spine)"
- "Reach toward feet. Hold."
Common Mistakes
Rounding the lower back to reach further — hinge at the hip. The stretch is in the hamstring, not the spine. Holding only 20-30 seconds — minimum 45 seconds for neurological release. Pulling the toes toward the shin while stretching — adds nerve tension. Relax the foot. Skipping post-skate — warm hamstrings are 40% more responsive to stretching.
Progression / Regression
Standing hamstring stretch with foot elevated — more range and a different neural demand.
Supine hamstring stretch (band around foot, leg raised) — gravity-assisted, easier on the hips.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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