{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Seated Single Leg Stretch",
      "kind": "common"
    },
    {
      "text": "Single Leg Hamstring Stretch",
      "kind": "common"
    },
    {
      "text": "Modified Hurdler Stretch",
      "kind": "common"
    },
    {
      "text": "Hamstring Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-femoris",
        "role": "stretched"
      },
      {
        "muscle": "semitendinosus",
        "role": "stretched"
      },
      {
        "muscle": "semimembranosus",
        "role": "stretched"
      },
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      },
      {
        "muscle": "erector-spinae",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility"
    ],
    "movement_patterns": [
      "stretch",
      "hinge"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "not-applicable",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "strap"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1393,2688"
  },
  "id": "oec:seated-single-leg-hamstring-stretch",
  "instructions": {
    "setup": [
      "Sit upright on the floor with one leg extended straight forward and the foot dorsiflexed.",
      "Bend the opposite knee and place the sole of that foot flat against the inner thigh of the extended leg."
    ],
    "steps": [
      "Sit tall to lengthen your spine, squaring your chest toward the extended leg.",
      "Hinge at the hips and reach forward along the extended leg with both hands.",
      "Lower your chest toward your thigh until you feel a gentle, sustained stretch along the back of the leg.",
      "Hold the position smoothly without bouncing, then release and repeat on the opposite side."
    ],
    "breathing": "Inhale to lengthen your spine, and exhale as you fold deeper into the stretch.",
    "cues": [
      "Hinge from the hips, not just the lower back",
      "Keep the knee softly extended, not hyperextended",
      "Lead with the chest toward the shin"
    ],
    "common_faults": [
      {
        "fault": "Excessively rounding the upper back to touch the toes instead of hinging at the hip.",
        "correction": "Focus on driving your chest toward your knee while keeping the spine elongated."
      },
      {
        "fault": "Bouncing dynamically into and out of the stretch.",
        "correction": "Hold a steady, static position at comfortable tension to avoid triggering the stretch reflex."
      }
    ],
    "safety": {
      "precautions": [
        "Do not force your forehead to your knee if you experience sharp pain or excessive nerve tension behind the knee."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ]
      }
    ],
    "records": {}
  },
  "name": "Seated Single-Leg Hamstring Stretch",
  "previous_ids": [
    "oec:single-leg-hamstring-stretch",
    "oec:hamstring-stretch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Single Leg Hamstring Stretch",
        "url": "https://wger.de/en/exercise/1393/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "captive0592"
      },
      {
        "title": "wger: Hamstring Stretch",
        "url": "https://wger.de/en/exercise/2688/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "tobias08"
      }
    ]
  },
  "setup": {
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "A seated unilateral flexibility exercise that stretches the hamstrings, calves, and lower back by hinging forward over one extended leg."
}