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Exercise 1548 · REF xGgAGPm

Chair Leg Extended Stretch exercise animation

Chair Leg Extended Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Quads

Sitting in a chair and extending one leg while reaching forward stretches the quads and hamstrings together, using the chair for support and stability rather than balancing on one leg unassisted. It's a low-demand stretch suitable for warming up before lower-body training or cooling down after it, accessible even for anyone with limited mobility or balance. Keeping the reach gentle and the breathing steady works better than forcing a deeper stretch than the hips are ready for.

How to Do the Chair Leg Extended Stretch

  1. Sit on the edge of a chair with your back straight and feet flat on the ground.
  2. Extend one leg straight out in front of you, keeping your heel on the ground.
  3. Lean forward slightly, feeling a stretch in your quadriceps.
  4. Hold this position for 20-30 seconds.
  5. Switch legs and repeat the stretch.

Muscles Worked

The Chair Leg Extended Stretch primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Chair Leg Extended Stretch work?
The Chair Leg Extended Stretch primarily targets the quads, with the hamstrings and calves assisting.
What equipment do I need for the Chair Leg Extended Stretch?
The Chair Leg Extended Stretch is done with no equipment — just body weight.
What's a good alternative to the Chair Leg Extended Stretch?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.