Leg Extended Stretch (Chair)

A seated hamstring and adductor stretch performed by extending one leg out to the side for improved hip flexibility.

Instructions

1. Sit upright on a sturdy chair with your back straight and core engaged.
2. Grip the seat firmly on both sides with your hands.
3. Raise one leg, extending your knee fully, while pointing your toes and flexing your ankle.
4. Keep your other foot flat on the floor for stability.
5. Slowly move the extended leg outward to the side as far as comfortable, feeling the stretch in your inner thigh and hamstring.
6. Hold the outstretched position for 10-20 seconds while maintaining steady breathing.
7. Slowly return the leg to the center position.
8. Lower the leg back to the floor and repeat with the opposite leg.

Tips

• Keep your torso upright throughout to maximize hamstring and adductor stretch
• Move slowly and deliberately, avoiding bouncing or jerky movements
• Point your toes to increase the intensity of the hamstring stretch
• This exercise is excellent for improving hip and hamstring flexibility
• Perform this stretch after workouts when muscles are warm and pliable
• Hold each stretch for at least 15-20 seconds for adequate muscle lengthening
• This seated variation is safe and accessible for most fitness levels