Chair Standing Supported Front-Leg Single Raise

Standing Single Front Leg Raise (Chair Supported)
Starting Position:
1. Stand next to a sturdy chair, facing sideways.
2. Place your closest hand on the back of the chair for support.
3. Keep your feet hip-width apart and your posture upright, with shoulders back and down.
4. Engage your core muscles to maintain balance.

Movement:
1. Slowly lift your outer leg straight in front of you while keeping it straight. Do not let your knee bend.
2. Raise your leg to a height that is comfortable for you, aiming for about 12 to 18 inches off the ground. Avoid any jerky movements.
3. Hold the position at the top for a moment to engage your muscles.
4. Slowly lower your leg back down to the starting position without letting it touch the ground, if possible. This helps to engage the muscles continuously.
5. Repeat the movement for the desired number of repetitions (start with 8-10) on one leg before switching to the other leg.

Tips:
- Keep your supporting knee slightly bent to help with stability.
- Focus on keeping your upper body still and controlled, minimizing any wobbling.
- If you feel comfortable, you can try removing your hand from the chair for additional balance challenge.
- Perform this exercise in a slow and controlled manner to ensure effectiveness and reduce the risk of injury.

Cool Down:
- After completing the reps for both legs, take a moment to stretch gently by reaching your legs out to relax your muscles.