Goalora← All exercises
Chair Leg Extended Stretch
beginner · mobility
Setup
Pick a sturdy chair with no wheels and push its back against a wall so it cannot slide. Sit tall and grip the sides of the seat firmly for balance.
Execution
- Raise one leg, straightening the knee and flexing the foot back toward the shin.
- Slowly move that leg out to the side as far as you can while staying balanced.
- Bring the leg back to center, then lower it to the floor under control.
- Complete the reps, then switch to the other leg.
Breathing
Breathe evenly, exhaling as you move the leg outward.
Quick cues
- Knee stays straight the whole time.
- Foot flexed back toward the shin.
- Sit tall, don't lean back.
- Move slowly, under control.
Common faults
Fault: Leaning the torso back to swing the leg out farther
Fix: Sit tall and only move the leg out as far as you can keep your posture upright.
Fault: The knee bending as the leg lifts
Fix: Actively straighten the knee before lifting the leg.
Fault: Moving too fast and losing control
Fix: Slow down and take 2-3 seconds to move the leg out to the side.
Equipment
chair
Muscle groups
legs