Chair Leg Extended Stretch

Chair Leg Extended Stretch is a dynamic flexibility – hamstrings and adductors exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Hip adductors
Exercise type: Dynamic flexibility – hamstrings and adductors

Exercise technique

Chair
Sit upright on a stable chair and hold both sides.
Support
Plant one foot to balance your pelvis on the seat.
Knee extension
Slowly straighten the other knee and lift your foot off the floor.
Ankle
Gently draw the toes of the raised foot toward you.
Side movement
Keeping the knee extended, move your leg sideways from the hip.
Center
Return the leg to the center at the same height without rotating your torso.
Lowering
Bend your knee, place your foot down and repeat with the other leg.

Key technique points

Place the chair on a nonslip surface.
Keep your pelvis stable on the seat.
Move the leg sideways from the hip.
Do not hyperextend your knee.
Keep the ankle pull gentle.
Return to the center before lowering the foot.

Common mistakes

Leaning

Do not lean to the opposite side as you move the leg out.

Lifting the pelvis

Keep both hips on the seat.

Bending the knee

Maintain the intended straight-leg position throughout the sideways movement.

Swinging the foot

Do not use speed to increase your range.

Slumping

Do not round your back as the leg rises.

Pulling on the chair

Do not pull so hard on the edges for balance that the chair tips.

Frequently asked questions