Chair Supported Single-Leg Half-Circles

Setup

• Stand tall next to a sturdy chair, placing one hand on the backrest for light support.

• Keep your core engaged and your shoulders relaxed throughout the movement.

Execution

• Sweep Outward: Begin by slowly lifting one leg out to the side (abduction), keeping it straight and toes pointed.

• Arc Backward: With a smooth, controlled motion, sweep the leg in a semi-circle backward behind your body (extension) as you slightly flex the knee of your supporting leg.

• Complete the Arc: Reverse the motion by sweeping the leg back to the side and returning it to the starting position.

• Focus: Ensure movement originates from the hip joint, avoiding excessive torso leaning or arching of the lower back.

• Control: Maintain a slow, deliberate tempo to maximize muscle engagement in the glutes.