exercise.id: 1548 Equipo: body weight

chair leg extended stretch

exercise.body_part: upper legs exercise.target: quads Grupo: hamstrings

exercise.synergist:

hamstrings calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在椅子边缘，背部挺直，双脚平放在地面上。将一只腿伸直在身前，脚跟保持在地面上。稍微向前倾，感受股四头肌的拉伸。保持这个姿势20-30秒。换腿并重复拉伸。

🇬🇧 English (Fallback)

Sit on the edge of a chair with your back straight and feet flat on the ground. Extend one leg straight out in front of you, keeping your heel on the ground. Lean forward slightly, feeling a stretch in your quadriceps. Hold this position for 20-30 seconds. Switch legs and repeat the stretch.

exercise.cta.title

exercise.cta.desc1 chair leg extended stretch exercise.cta.desc2

exercise.cta.button