Exercise guide
Seated Single Leg Hugging Knee Flexion With Towel
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
This isolation exercise targets the hamstrings through a sliding motion, using a towel to reduce friction while the seated 'hugging' position stabilizes the pelvis for targeted muscle recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet on a smooth, hard floor.
- Place a small towel under the heel of your working leg.
- Lift your non-working leg and pull the knee toward your chest, 'hugging' it with both arms to stabilize your spine and pelvis.
How to do it
- Slowly slide your working heel forward until the leg is fully extended, inhaling as you move.
- Exhale and pull your heel back toward the bench by forcefully contracting your hamstring.
- Maintain a controlled 3-second tempo on the extension and a powerful 1-second tempo on the flexion.
- Complete all reps on one side before switching to the other leg.
Form checklist
- Keep your torso tall and avoid leaning backward during the pulling phase.
- Apply constant downward pressure through your heel into the towel to create resistance.
- Ensure the non-working knee remains tucked tightly to prevent the lower back from arching.
- Keep the working foot pointed straight ahead throughout the movement.
Pro tips
- To maximize engagement, imagine you are trying to 'scrape' the floor toward you with your heel.
- Focus on a hard peak contraction by squeezing the hamstring for a split second when the heel is closest to the bench.
Make it harder
- Increase the downward force applied to the towel to create more friction and resistance.
- Add a 3-second isometric hold at the point of maximum knee flexion.
Frequently asked
- What muscles does the seated single leg hugging knee flexion with towel work?
- The seated single leg hugging knee flexion with towel primarily targets the hamstrings, and also works the obliques as secondary muscles.
- What equipment do you need for the seated single leg hugging knee flexion with towel?
- The seated single leg hugging knee flexion with towel requires no equipment — just your body weight.
- Is the seated single leg hugging knee flexion with towel good for beginners?
- Yes. The seated single leg hugging knee flexion with towel is a beginner-friendly movement and a strong foundation to build on.
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