Stretching · Level 1
Seated reach (posterior chain)
Seated with legs straight, reach your hands toward your feet with a long back.
- Suggested dose
- 1 × 30 s · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Hamstrings, Lower back, Calves
- Pattern
- Mobility
How to do it
- Seated, legs together and straight.
- Hinge from the hips reaching your hands toward your feet.
- Hold without bouncing.
Key points
- Chest toward thighs
- Knees straight but not locked
Common mistakes
- Bouncing
- Rounding only the upper back
Why it helps your tennis
It’s the same motion as the sit-and-reach test: measure and improve your flexibility.
Source: Complete Conditioning for Tennis, ch. 4 (sit-and-reach test)
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.