Chair Supported Side-Glute Raise
Strengthen your glutes with Chair Supported Side-Glute Raise! A simple, effective exercise for a stronger, more toned lower body.
The Chair Supported Side-Glute Raise mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. You'll need: chair.
Required Equipment
Chair Supported Side-Glute Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Abdominals (rectus abdominis)
Chair Supported Side-Glute Raise Variations and Alternatives
How to do the Chair Supported Side-Glute Raise
Start Position:
Stand next to a sturdy chair, about one foot away.
Place your nearest hand on the back of the chair for support.
Stand tall with your feet hip-width apart.
Engage Your Core:
Tighten your abdominal muscles to stabilize your body.
Keep your shoulders relaxed and down.
Leg Positioning:
Shift your weight onto the leg that is farthest from the chair.
Keep that leg slightly bent at the knee for stability.
Raise Your Leg:
Slowly lift the leg closest to the chair out to the side.
Keep your leg straight and your toes pointed forward.
Raise your leg until it is parallel to the ground or as high as is comfortable.
Hold and Lower:
Pause for a moment at the top of the movement.
Slowly lower your leg back to the starting position with control.
Ensure you maintain stability and do not lean to the side.
Repetitions:
Perform 10-15 repetitions on one side.
Switch sides and repeat the exercise.
Cool Down:
After completing the sets on both sides, gently stretch your legs to cool down.
Tips:
Maintain a straight line from your head to your foot during the raise.
Avoid using momentum; the movement should be slow and controlled.
If necessary, adjust the height of your hand on the chair for comfort and balance.
Chair Supported Side-Glute Raise FAQs
What muscles does the Chair Supported Side-Glute Raise work?
The Chair Supported Side-Glute Raise mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Chair Supported Side-Glute Raise?
Chair.
What workout day should the Chair Supported Side-Glute Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Supported Side-Glute Raise variations and alternatives?
Similar exercises include the Chair Single-Leg Glute Bridge, Chair Supported Half-Circles Draw, Chair Mini Hip Lift and Seated Glute Stretch.
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