How to Do Chair Leg Extended Stretch
Start and end of one clean rep of Chair Leg Extended Stretch.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Quads |
| Equipment | Machine |
| Category | Stretching |
How to perform Chair Leg Extended Stretch
- Sit upright in a chair and grip the seat on the sides.
- Raise one leg, extending the knee, flexing the ankle as you do so.
- Slowly move that leg outward as far as you can, and then back to the center and down.
- Repeat for your other leg.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Chair Leg Extended Stretch work?
Chair Leg Extended Stretch mainly works the hamstrings, with the quads helping as secondary movers.
What equipment do I need for Chair Leg Extended Stretch?
Chair Leg Extended Stretch needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Chair Leg Extended Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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