How to do the Chair Leg Extended Stretch
Chair Leg Extended Stretch is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Calves.
Chair Leg Extended Stretch demonstration · © GymiaFit
Chair Leg Extended Stretch at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Chair Leg Extended Stretch step by step
- 1Sit on the edge of a chair with your back straight and feet flat on the ground.
- 2Extend one leg straight out in front of you, keeping your heel on the ground.
- 3Lean forward slightly, feeling a stretch in your quadriceps.
- 4Hold this position for 20-30 seconds.
- 5Switch legs and repeat the stretch.
Chair Leg Extended Stretch — questions
What muscles does the Chair Leg Extended Stretch work?
The Chair Leg Extended Stretch primarily targets the Quads. It also recruits the Hamstrings, Calves as secondary movers.
What equipment do I need for the Chair Leg Extended Stretch?
None — the Chair Leg Extended Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Chair Leg Extended Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Chair Leg Extended Stretch?
All Fours Squad Stretch, Backward Jump, Balance Board train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Chair Leg Extended Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.