Alternating Chair Seated Abductor Leg Raise

1. Starting Position:
- Sit on the edge of the chair with your back straight and shoulders relaxed.
- Keep your feet flat on the floor, hip-width apart.
- Place your hands on your hips or at your sides for balance.

2. Leg Raise:
- Slowly lift your right leg straight out in front of you while keeping your knee straight.
- Hold the position for a moment at the top, ensuring you feel tension in your thigh.
- Lower your leg back down to the starting position while maintaining control.

3. Alternate Legs:
- Repeat the same movement with your left leg.
- Continue alternating between your right and left legs.
- Perform 10-15 repetitions on each leg, resting briefly as needed.

4. Abductor Movement:
- After completing your leg raises, focus on the hip abductor.
- Lift your right leg out to the side while keeping your toes pointing forward.
- Hold for a moment, then lower your leg back to the starting position.
- Repeat with your left leg.
- Perform 10-15 repetitions on each leg.

5. Cool Down:
- After finishing your sets, sit comfortably and take a few deep breaths to relax your muscles.

Tips:
- Keep your core engaged throughout the exercise to maintain balance.
- Avoid leaning back or using momentum; control each movement.
- If you find the exercise too easy, you can add ankle weights for extra resistance.