Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Leg Extended Stretch on Bench
Leg Extended Stretch on Bench is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the lower back and glutes assisting. It needs only a mat and a bench. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
How to do Leg Extended Stretch on Bench
- Begin by sitting on the edge of a bench with both legs bent and your feet flat on the floor. Keep your back straight and your core engaged.
- Extend your right leg forward until it is parallel to the floor, keeping your leg straight.
- Hold the stretch for 15-30 seconds, feeling the stretch in your hamstring and lower back.
- Slowly bring your right leg back to the starting position with both feet flat on the floor. Repeat the stretch with your left leg extended. Alternate sides for the desired number of repetitions.
Form tips
- Ensure your extended leg is straight and parallel to the floor to get the most effective stretch.
- Perform the stretch on a stable, non-slip surface to prevent discomfort or injury.
- If you find it difficult to hold your leg up, you can use your hands to support your thigh.
Leg Extended Stretch on Bench alternatives
More hamstrings exercises
Leg Extended Stretch on Bench FAQ
What muscles does Leg Extended Stretch on Bench work?
Leg Extended Stretch on Bench mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The lower back and glutes work as secondary muscles.
What equipment do you need for Leg Extended Stretch on Bench?
You need only a mat and a bench.
How many sets and reps of Leg Extended Stretch on Bench should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Leg Extended Stretch on Bench good for beginners?
Yes. Leg Extended Stretch on Bench is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Leg Extended Stretch on Bench burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Leg Extended Stretch on Bench?
Other exercises for the hamstrings include Dumbbell Rdl Stretch Isometric, Exercise Ball Seated Hamstring Stretch, Standing Hamstring Calf Stretch With Resistance Band and Resistance Band Leg Curl.
For developers
Use Leg Extended Stretch on Bench in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_D24JSC" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_D24JSC", "name": "Leg Extended Stretch on Bench", "model": "male", "target": "Hamstrings", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_D24JSC/mp4-720.mp4?…", "poster": "https://…/ex_D24JSC/poster.jpg?…" } }