Standing Chair-Supported Rear-To-Front Leg Extension
The Standing Chair-Supported Rear-To-Front Leg Extension mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs), hamstrings and core. You'll need: chair.
Required Equipment
Standing Chair-Supported Rear-To-Front Leg Extension Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Abductor (gluteus medius); Hamstrings; Abdominals (rectus abdominis)
How to do the Standing Chair-Supported Rear-To-Front Leg Extension
Setup
Stand tall next to a chair or sturdy surface. Place one hand on the back of the chair for support.
Engage your core to maintain a stable, upright posture throughout the movement.
Movement
Rear Extension: Start by slowly sweeping your outer leg backward, keeping the knee slightly bent, and squeezing the glute at the top of the extension without arching your back excessively.
Transition: With control, bring the leg back toward the center and immediately transition into the forward movement.
Front Extension: Lift the knee forward and upward, then extend your leg straight out in front of you, focusing on squeezing the quadriceps at the top of the extension.
Flow: Return the leg to the starting position and repeat the rear to front cycle.
Tips
Keep the movement fluid and controlled rather than using momentum.
Focus on balancing on your standing leg while maintaining a tall spine.
If you feel yourself leaning too far forward or backward, tighten your abdominal muscles further.
Standing Chair-Supported Rear-To-Front Leg Extension FAQs
What muscles does the Standing Chair-Supported Rear-To-Front Leg Extension work?
The Standing Chair-Supported Rear-To-Front Leg Extension mainly works the glutes & hips and quads, with help from the hip abductors (outer thighs), hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Standing Chair-Supported Rear-To-Front Leg Extension?
Chair.
What workout day should the Standing Chair-Supported Rear-To-Front Leg Extension go on?
It belongs on leg day in a push/pull/legs routine.
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