Chair Single-Leg Lift

1. Starting Position:

   • Sit on the edge of a sturdy chair with your back straight and feet flat on the ground, shoulder-width apart.

   • Place your hands on your hips or beside you on the chair for support.

2. Lift the Leg:

   • Slowly lift one leg off the ground, keeping the knee straight and the foot flexed.

   • Ensure that your thigh muscle is engaged as you lift your leg.

3. Hold the Position:

   • Raise your leg until it's parallel to the floor or as high as you can comfortably go without straining.

   • Hold this position for about 2-5 seconds, maintaining balance and stability.

4. Lower the Leg:

   • Gently lower your leg back down to the ground without letting it touch down completely, maintaining tension in your muscles.

5. Repeat:

   • Perform 10-15 repetitions on one leg before switching to the other.

   • Aim to complete 2-3 sets for each leg.

Tips:

• Keep your core engaged to help maintain balance.

• Avoid leaning back or forward; maintain an upright posture throughout the exercise.

• If you're new to this exercise, you can start without lifting your leg too high and gradually increase the height as you gain strength and confidence.