Sitting Head To Knee

Muscles worked

Setup

1. Sit on the edge of a flat bench with your right leg extended straight in front of you, heel on the floor and toes pointed up.
2. Bend your left knee and place your left foot flat on the floor for stability.
3. Sit tall with a neutral spine, engaging your core and pulling your shoulder blades back and down.

How to do it

1. Inhale and reach both arms forward toward your right foot, initiating the movement by hinging at the hips rather than rounding the spine.
2. Exhale as you lower your torso toward your thigh, maintaining tension in your lats and upper back to keep the reach active.
3. Hold the deep stretch for 2 seconds at the bottom, focusing on pulling your chest toward your knee.
4. Inhale as you slowly reverse the hinge to return to the upright starting position, then switch legs after the set.

Form checklist

• Keep the extended leg's knee straight to maximize hamstring tension.
• Avoid excessive rounding of the lower back; focus on the hinge at the hip joint.
• Keep your neck neutral by looking toward your shin rather than straining to look forward.
• Ensure your hips remain square on the bench throughout the movement.

Pro tips

• To maximize lat and trap engagement, reach as far past your foot as possible while keeping your shoulders depressed.
• Flex your quadriceps on the extended leg to trigger reciprocal inhibition, allowing the hamstrings to stretch more deeply.

Make it harder

• Hold a light weight plate or medicine ball in both hands to increase the demand on the posterior chain and upper back.
• Perform the movement with both legs extended simultaneously to increase the intensity of the hamstring stretch.

Frequently asked

What muscles does the sitting head to knee work?

The sitting head to knee primarily targets the hamstrings and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the sitting head to knee?

The sitting head to knee requires no equipment — just your body weight.

Is the sitting head to knee good for beginners?

The sitting head to knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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