Chair Leg Extended Stretch
A seated stretch where one leg straightens out in front with the toes pulled back, then sweeps out to the side. Stretches the hamstrings and inner thigh without getting down on the floor.
Primary muscles
- Hamstrings
Secondary muscles
- Adductors
- Calves (Gastrocnemius)
- Sets
- 1–2
- Reps
- 5–8 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting tall near the front of a sturdy chair, feet flat, hands gripping the sides of the seat.
Lift one foot and straighten the knee until the leg is out in front of you.
Pull the toes back toward you and hold briefly to feel the back of the thigh.
Keeping the leg straight, sweep it slowly out to the side as far as is comfortable.
Bring it back to the centre, lower the foot and repeat on the other leg.
Breathing: Exhale as you straighten and sweep the leg; breathe normally during the holds.
Coaching tips
Sit tall, don't slump
Toes to the ceiling
Move the leg slowly
Common mistakes
Rounding the back to lift the leg higher
Leaning away as the leg sweeps out
Letting the knee bend
Safety notes
Use a stable chair without wheels and keep both hands on the seat.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.