Chair Leg Extended Stretch

Setup

1. 01Stand facing a stable chair or bench about knee to hip height.
2. 02Place one heel on the seat with that leg straight and toes pointing up.
3. 03Keep the standing foot pointed at the chair with a soft knee.
4. 04Square your hips toward the elevated leg and stand tall.

Execution

1. 01Hinge forward from the hips with a long, flat back.
2. 02Reach the chest toward the elevated foot until the hamstring stretches.
3. 03Hold the position while breathing slowly.
4. 04Rise back up with control and switch legs.

Checkpoints

• -The elevated knee stays straight throughout the hold.
• -The fold comes from the hips, not from rounding the spine.
• -Hips stay square instead of rotating open.
• -Stretch is felt in the belly of the hamstring, not behind the knee only.

Common mistakes

• -Rounding the upper back to touch the toes for show.
• -Using a surface so high the pelvis tucks under immediately.
• -Rotating the hips away from the elevated leg.
• -Bouncing toward the foot instead of holding steadily.