Chair Single-Leg Lift
Strengthen your quads and improve balance with Chair Single-Leg Lifts! A simple, effective exercise you can do anywhere.
The Chair Single-Leg Lift mainly works the core and quads, with help from the hip abductors (outer thighs). You'll need: chair.
Required Equipment
Chair Single-Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Hip Abductor (gluteus medius)
Chair Single-Leg Lift Variations and Alternatives
How to do the Chair Single-Leg Lift
Starting Position:
Sit on the edge of a sturdy chair with your back straight and feet flat on the ground, shoulder-width apart.
Place your hands on your hips or beside you on the chair for support.
Lift the Leg:
Slowly lift one leg off the ground, keeping the knee straight and the foot flexed.
Ensure that your thigh muscle is engaged as you lift your leg.
Hold the Position:
Raise your leg until it's parallel to the floor or as high as you can comfortably go without straining.
Hold this position for about 2-5 seconds, maintaining balance and stability.
Lower the Leg:
Gently lower your leg back down to the ground without letting it touch down completely, maintaining tension in your muscles.
Repeat:
Perform 10-15 repetitions on one leg before switching to the other.
Aim to complete 2-3 sets for each leg.
Tips:
Keep your core engaged to help maintain balance.
Avoid leaning back or forward; maintain an upright posture throughout the exercise.
If you're new to this exercise, you can start without lifting your leg too high and gradually increase the height as you gain strength and confidence.
Chair Single-Leg Lift FAQs
What muscles does the Chair Single-Leg Lift work?
The Chair Single-Leg Lift mainly works the core and quads, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Chair Single-Leg Lift?
Chair.
What workout day should the Chair Single-Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Single-Leg Lift variations and alternatives?
Similar exercises include the Alternating Bulgarian Split-Squat, Alternating Chair Against-Wall Elevated-Heel Sit, Chair Calf Rock Squat and Chair Elevated Mountain-Climber.
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