The chair leg extended stretch is a seated hamstring stretch performed in a chair where you extend one leg straight forward with the heel on the floor and hinge forward over it. It is convenient for office settings and accessible for anyone who cannot get to the floor easily.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the hamstring of the extended leg
- Convenient for office settings
- Accessible for anyone who can sit in a chair
- No equipment needed besides a chair
- Quick and easy
- Useful for desk workers
How to perform
- Sit on the edge of a sturdy chair with both feet flat on the floor.
- Extend your right leg straight forward with the heel on the floor and toes pointing up.
- Sit up tall with chest lifted.
- Place your hands on your right thigh.
- Hinge forward at the hips over your right leg, keeping your back flat.
- Slide your hands down your thigh toward your right foot.
- Feel the stretch through your right hamstring.
- Hold for 20 to 30 seconds. Switch legs and repeat.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Hamstrings
Primary