Chair Seated Extended Leg Raise
Strengthen quads & hip flexors with chair leg raises! Simple, effective, & can be done anywhere. Improve stability & build leg strength!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Extended Leg Raise on a Chair
1. Starting Position:
- Sit on the edge of the chair with your back straight and feet flat on the floor.
- Place your hands on the sides of the chair for stability.
2. Leg Positioning:
- Extend one leg straight out in front of you, keeping it parallel to the ground.
- Ensure that your toes are pointed and your knee is straight.
3. Movement:
- Slowly raise your extended leg a few inches higher, keeping the rest of your body steady.
- Hold this position for a moment, focusing on engaging your thigh muscles.
4. Return:
- Gradually lower your leg back to the starting position, ensuring controlled movement.
- Switch legs and repeat the same steps.
5. Repetitions:
- Aim to complete 8-12 repetitions for each leg.
- Take a short rest if needed between sets.
6. Tips for Success:
- Keep your core tight to maintain balance.
- Avoid leaning back or using momentum; the movement should be smooth and controlled.
- If you experience discomfort, reduce the height of your leg lift or take a rest.
7. Breathing:
- Inhale as you extend your leg and exhale as you lower it back down.
This exercise targets the hip flexors, quadriceps, and core stability, making it a great addition to your routine.