Chair Supported Half-Circles Draw
Improve balance & hip mobility with Chair Supported Half-Circles Draw! Gently strengthen lower body from a stable position.
The Chair Supported Half-Circles Draw mainly works the core and hip abductors (outer thighs). You'll need: chair.
Required Equipment
Chair Supported Half-Circles Draw Muscles Worked
Primary
Hip Flexor (iliopsoas); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Obliques
Chair Supported Half-Circles Draw Variations and Alternatives
How to do the Chair Supported Half-Circles Draw
Half-Circle Draw (Chair Supported)
Setup:
Find a stable chair and place it on a flat surface.
Stand next to the chair, using it for support.
Positioning:
Stand upright with your feet hip-width apart.
Place one hand on the seat of the chair for balance.
Shift your weight onto the leg that is furthest from the chair.
Movement:
Slowly lift the opposite leg slightly off the ground.
Keeping your standing leg slightly bent, move the elevated leg in a half-circle motion in front of your body.
Focus on engaging your hip muscles as you draw the half-circle.
Swing your leg back to the starting position, maintaining control throughout the movement.
Repetitions:
Complete 8-10 repetitions, then switch to the other leg.
Tips:
Keep your core engaged to maintain balance.
Move slowly to control the motion and avoid straining your muscles.
Ensure that your supporting leg remains stable and does not wobble.
Variations:
If comfortable, you can perform this exercise without holding onto the chair for support.
Remember to perform the exercise in a controlled manner, focusing on the quality of movement rather than speed.
Chair Supported Half-Circles Draw FAQs
What muscles does the Chair Supported Half-Circles Draw work?
The Chair Supported Half-Circles Draw mainly works the core and hip abductors (outer thighs). The main muscles are the iliopsoas and gluteus medius.
What equipment do you need for the Chair Supported Half-Circles Draw?
Chair.
What workout day should the Chair Supported Half-Circles Draw go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Supported Half-Circles Draw variations and alternatives?
Similar exercises include the Alternating Chair Seated Hip Swirl, Chair Supported Side-Glute Raise, Chair Seated Hip Sway and Chair Seated Side Draw Circle.
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