Chair Supported Single-Leg Half-Circles
The Chair Supported Single-Leg Half-Circles mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and quads. You'll need: chair.
Required Equipment
Chair Supported Single-Leg Half-Circles Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Obliques; Quads (quadriceps femoris)
How to do the Chair Supported Single-Leg Half-Circles
Setup
Stand tall next to a sturdy chair, placing one hand on the backrest for light support.
Keep your core engaged and your shoulders relaxed throughout the movement.
Execution
Sweep Outward: Begin by slowly lifting one leg out to the side (abduction), keeping it straight and toes pointed.
Arc Backward: With a smooth, controlled motion, sweep the leg in a semi-circle backward behind your body (extension) as you slightly flex the knee of your supporting leg.
Complete the Arc: Reverse the motion by sweeping the leg back to the side and returning it to the starting position.
Focus: Ensure movement originates from the hip joint, avoiding excessive torso leaning or arching of the lower back.
Control: Maintain a slow, deliberate tempo to maximize muscle engagement in the glutes.
Chair Supported Single-Leg Half-Circles FAQs
What muscles does the Chair Supported Single-Leg Half-Circles work?
The Chair Supported Single-Leg Half-Circles mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and quads. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Chair Supported Single-Leg Half-Circles?
Chair.
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