Standing Chair-Supported Rear-To-Front Leg Extension

Setup

• Stand tall next to a chair or sturdy surface. Place one hand on the back of the chair for support.

• Engage your core to maintain a stable, upright posture throughout the movement.

Movement

1. Rear Extension: Start by slowly sweeping your outer leg backward, keeping the knee slightly bent, and squeezing the glute at the top of the extension without arching your back excessively.

2. Transition: With control, bring the leg back toward the center and immediately transition into the forward movement.

3. Front Extension: Lift the knee forward and upward, then extend your leg straight out in front of you, focusing on squeezing the quadriceps at the top of the extension.

4. Flow: Return the leg to the starting position and repeat the rear to front cycle.

Tips

• Keep the movement fluid and controlled rather than using momentum.

• Focus on balancing on your standing leg while maintaining a tall spine.

• If you feel yourself leaning too far forward or backward, tighten your abdominal muscles further.