Chair Supported Side-Glute Raise
Strengthen your glutes with Chair Supported Side-Glute Raise! A simple, effective exercise for a stronger, more toned lower body.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Start Position:
Stand next to a sturdy chair, about one foot away.
Place your nearest hand on the back of the chair for support.
Stand tall with your feet hip-width apart.
Engage Your Core:
Tighten your abdominal muscles to stabilize your body.
Keep your shoulders relaxed and down.
Leg Positioning:
Shift your weight onto the leg that is farthest from the chair.
Keep that leg slightly bent at the knee for stability.
Raise Your Leg:
Slowly lift the leg closest to the chair out to the side.
Keep your leg straight and your toes pointed forward.
Raise your leg until it is parallel to the ground or as high as is comfortable.
Hold and Lower:
Pause for a moment at the top of the movement.
Slowly lower your leg back to the starting position with control.
Ensure you maintain stability and do not lean to the side.
Repetitions:
Perform 10-15 repetitions on one side.
Switch sides and repeat the exercise.
Cool Down:
After completing the sets on both sides, gently stretch your legs to cool down.
Tips:
Maintain a straight line from your head to your foot during the raise.
Avoid using momentum; the movement should be slow and controlled.
If necessary, adjust the height of your hand on the chair for comfort and balance.