Chair Leg Extended Stretch
How to do the Chair Leg Extended Stretch
- 1
Sit upright in a chair and grip the seat on the sides.
- 2
Raise one leg, extending the knee, flexing the ankle as you do so.
- 3
Slowly move that leg outward as far as you can, and then back to the center and down.
- 4
Repeat for your other leg.
How to program the Chair Leg Extended Stretch
Sets and reps
As an isolation movement, the Chair Leg Extended Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Chair Leg Extended Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Chair Leg Extended Stretch work?
The Chair Leg Extended Stretch primarily targets the Hamstrings. It also recruits the Adductors as supporting muscles.
What equipment do I need for the Chair Leg Extended Stretch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Chair Leg Extended Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
