Chair Seated Single-Leg Raise

Seated Single Leg Raise on Chair

1. Starting Position:

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

2. Hand Placement:

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

3. Leg Positioning:

   • Keep one leg bent with your foot planted on the floor. Extend the other leg straight out in front of you, keeping your toes pointed upwards.

4. Movement:

   • Engage your core and slowly raise the extended leg until it is parallel to the floor. Ensure your knee is straight, and do not let your upper body lean back.

   • Hold this position for a moment.

5. Lowering the Leg:

   • Slowly lower your leg back to the starting position without letting your foot touch the floor until after completing the reps.

6. Repetition:

   • Perform 10-15 repetitions on one leg, then switch to the other leg.

7. Breathing:

   • Inhale as you prepare and exhale as you lift your leg. Inhale again as you lower it back down.

8. Tips:

   • Maintain a stable upper body throughout the movement.

   • Focus on controlled movements rather than speed for better muscle engagement.

Caution:

• If you feel any discomfort in your back or hips, adjust your position or take a break.