Chair Leg Extended Stretch

A beginner stretching exercise for the hamstrings, done with a other equipment.

Chair Leg Extended Stretch: finishing position

Main muscles: Hamstrings
Also works: Quads
Equipment: Other equipment
Level: Beginner
Type: Isolation
Movement: Static

How to do the Chair Leg Extended Stretch

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Chair Leg Extended Stretch

Questions

What muscles does the Chair Leg Extended Stretch work?

Mainly the hamstrings, with the quads helping.

Is the Chair Leg Extended Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Chair Leg Extended Stretch?

Good alternatives that train the hamstrings: Intermediate Groin Stretch, Standing Hamstring and Calf Stretch, Hamstring Stretch or Hamstring-SMR.

How many sets and reps of the Chair Leg Extended Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).