This exercise involves extending one leg while seated on a chair, stretching the hamstring and calf muscles. It can help improve flexibility and reduce tightness in the lower body.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves flexibility and range of motion in the hips and lower back
- Relieves tension and tightness in the hip flexors and quadriceps
- Strengthens the muscles of the lower back and glutes
- Improves posture and alignment of the spine
- Can help alleviate lower back pain and discomfort
How to perform
- Start by sitting on a chair with your feet flat on the ground and your knees bent at a 90-degree angle.
- Extend one leg out in front of you, keeping it straight and parallel to the ground.
- Flex your foot, pointing your toes towards your body.
- Lean forward slightly, reaching towards your toes with both hands.
- Hold the stretch for 15-30 seconds, feeling the stretch in the back of your leg.
- Release the stretch and switch legs, repeating the exercise on the other side.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary