Chair Standing Side Supported Single-Leg Raise
Boost balance & strengthen outer thighs! Chair support makes this single-leg raise accessible for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand next to a chair, a few inches away from it.
Use your nearest hand to hold onto the back of the chair for balance.
Keep your feet hip-width apart and maintain a slight bend in your knees.
Body Alignment:
Ensure your shoulders are relaxed and down.
Your head should be aligned with your spine, looking straight ahead.
Engage your core muscles by pulling your belly button towards your spine.
Performing the Exercise:
While holding onto the chair, slowly lift the leg that is furthest from the chair out to the side.
Keep your leg straight and try to lift it to about hip level. Avoid leaning your body to the side; keep your torso upright.
Hold the raised position for a moment, feeling the contraction in the outer thigh and hip.
Lowering the Leg:
Slowly lower your leg back to the starting position, maintaining control throughout the movement.
Ensure you do not drop your leg quickly; this helps in building strength.
Repetition:
Repeat this movement for 10-15 repetitions on one side.
After completing the set, switch to the other leg and repeat the exercise.
Breathing:
Inhale as you lower your leg and exhale as you lift it.
Tips:
Keep your movements slow and controlled.
If you feel any strain in your joints, re-evaluate your positioning.
Focus on maintaining balance and stability while performing the exercise.
Finishing:
After completing the exercise, step away from the chair, and take a moment to stretch your legs, if desired.
This exercise helps strengthen the outer thighs and improve balance and stability.