Chair Leg Extended Stretch

Chair Leg Extended Stretch is a beginner-level isolation in the stretching category that primarily works the hamstrings. It also recruits the adductors. It is performed with other equipment.

How to do it

1. 1Sit upright in a chair and grip the seat on the sides.
2. 2Raise one leg, extending the knee, flexing the ankle as you do so.
3. 3Slowly move that leg outward as far as you can, and then back to the center and down.
4. 4Repeat for your other leg.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.