Chair Seated Extended Leg Raise

Seated Extended Leg Raise on a Chair

1. Starting Position:

   • Sit on the edge of the chair with your back straight and feet flat on the floor.

   • Place your hands on the sides of the chair for stability.

2. Leg Positioning:

   • Extend one leg straight out in front of you, keeping it parallel to the ground.

   • Ensure that your toes are pointed and your knee is straight.

3. Movement:

   • Slowly raise your extended leg a few inches higher, keeping the rest of your body steady.

   • Hold this position for a moment, focusing on engaging your thigh muscles.

4. Return:

   • Gradually lower your leg back to the starting position, ensuring controlled movement.

   • Switch legs and repeat the same steps.

5. Repetitions:

   • Aim to complete 8-12 repetitions for each leg.

   • Take a short rest if needed between sets.

6. Tips for Success:

   • Keep your core tight to maintain balance.

   • Avoid leaning back or using momentum; the movement should be smooth and controlled.

   • If you experience discomfort, reduce the height of your leg lift or take a rest.

7. Breathing:

   • Inhale as you extend your leg and exhale as you lower it back down.

This exercise targets the hip flexors, quadriceps, and core stability, making it a great addition to your routine.