One leg long, fold over it for a focused hammie stretch.
Reach with a long spine over the straight leg, don't collapse your chest down.
Sitting with one leg long and folding over it isolates the stretch into a single hamstring, with the tucked foot taking the other leg out of the equation. Tilting the pelvis forward before you hinge is what actually lengthens the hamstring, rather than just rounding your spine toward your toes. It earns a spot after leg sessions and on recovery days, because tight hamstrings limit hinging depth and one side is almost always tighter than the other.
Around 30 to 60 seconds per side works well. Breathe slowly and sink a little deeper on each exhale rather than forcing depth in the first second.
Reach is not the goal, pelvic tilt is. Sit tall, tip your pelvis forward, and stop where the hamstring loads. Touching the foot with a rounded back stretches nothing useful.
After training or in the evening, when the muscle is warm. Long static hamstring holds right before heavy lifting can leave you feeling flat, so keep pre-workout versions short.
