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Chair Leg Extended Stretch

The Chair Leg Extended Stretch primarily targets your Hamstrings, with support from Adductors. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Isolation · Static

Primary muscles: Hamstrings Secondary muscles: Adductors

How to perform Chair Leg Extended Stretch

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

Frequently asked questions

What is the primary focus of the chair leg extended stretch?

This movement isolates the hamstrings by using the chair for stability. It allows for a controlled stretch of the posterior thigh muscles without requiring significant balance.

How should I position my back during this stretch?

Maintain a neutral spine and hinge forward from the hips rather than rounding the lower back. Keeping the chest lifted ensures the tension remains on the hamstring fibers.

What are the most common mistakes to avoid?

Avoid locking the knee of the extended leg completely, as a micro-bend protects the joint. Do not bounce during the movement, as ballistic stretching can trigger a protective muscle contraction.

How can beginners make this stretch more accessible?

Beginners can use a lower footrest or stool to reduce the angle of hip flexion. Gradually increasing the height of the surface will deepen the stretch as flexibility improves.

How long should I hold this stretch for optimal results?

Hold the position for 30 to 60 seconds per leg to allow the tissue to relax. Perform two to three sets daily or after a workout to maintain or improve range of motion.

Sample sets & reps for Chair Leg Extended Stretch

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • 90/90 Hamstring — stretch
  • Alternating Hang Clean — kettlebell
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band

See all Hamstrings exercises →

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