Why this one exists
One leg at a time shows which hamstring is actually short. It also lets you avoid the side that is irritated.
Set up
Sit with the right leg long and the left foot against the inner right thigh (a half-butterfly).
Steps
- Square the chest toward the long leg.
- Hinge forward over that thigh.
- Hold the shin or a strap. Soften the long knee if needed.
- Sit up and switch the long leg.
What you should feel
Back of the long leg. The folded knee stays easy.
Skip if it hurts
Skip the fold and stay tall if forward bending bothers a disc-related issue you already know about.
Common mistakes
Do not collapse over the inside of the long leg.