Chair Seated Extended Leg Raise
Strengthen quads & hip flexors with chair leg raises! Simple, effective, & can be done anywhere. Improve stability & build leg strength!
The Chair Seated Extended Leg Raise mainly works the quads and core. You'll need: chair.
Required Equipment
Chair Seated Extended Leg Raise Muscles Worked
Primary
Quads (quadriceps femoris); Hip Flexor (iliopsoas)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Chair Seated Extended Leg Raise Variations and Alternatives
How to do the Chair Seated Extended Leg Raise
Seated Extended Leg Raise on a Chair
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.
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.
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.
Return:
Gradually lower your leg back to the starting position, ensuring controlled movement.
Switch legs and repeat the same steps.
Repetitions:
Aim to complete 8-12 repetitions for each leg.
Take a short rest if needed between sets.
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.
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.
Chair Seated Extended Leg Raise FAQs
What muscles does the Chair Seated Extended Leg Raise work?
The Chair Seated Extended Leg Raise mainly works the quads and core. The main muscles are the quadriceps femoris and iliopsoas.
What equipment do you need for the Chair Seated Extended Leg Raise?
Chair.
What workout day should the Chair Seated Extended Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Extended Leg Raise variations and alternatives?
Similar exercises include the Chair Floating Run, Chair Flutter, Chair Glued Heel Leg Extension and Chair Hip-Flexor Stretch.
Training calculators
Work out the numbers behind your training before your next session.