Chair Single-Leg Lift
Strengthen your quads and improve balance with Chair Single-Leg Lifts! A simple, effective exercise you can do anywhere.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.