Alternating Chair Seated Side Leg Lift
Strengthen hips & core while seated! A low-impact exercise perfect for all fitness levels. Improve stability and flexibility.
The Alternating Chair Seated Side Leg Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. You'll need: chair.
Required Equipment
Alternating Chair Seated Side Leg Lift Muscles Worked
Primary
Hip Abductor (gluteus medius); Long Thigh (sartorius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Alternating Chair Seated Side Leg Lift Variations and Alternatives
How to do the Alternating Chair Seated Side Leg Lift
Sitting Alternate Side Leg Lift on a Chair
Starting Position:
Sit on the edge of the chair with your feet flat on the floor, hip-width apart.
Keep your back straight and engage your core. Your arms can rest on your thighs or beside you for balance.
Ensure your shoulders are relaxed and your feet are firmly planted to provide stability.
Movement Instructions:
With your right leg, lift it out to the side, keeping it straight. Aim to raise it to about hip level while maintaining control. Hold for a moment at the top of the movement.
Lower your right leg back down to the starting position with control.
Repeat the leg lift with your left leg, raising it to the same height and holding briefly.
Continue alternating between your right and left legs for the desired number of repetitions (start with 8-10 reps per leg).
Tips:
Keep your movements slow and controlled to avoid any jerky motions.
Make sure your core stays engaged throughout the exercise to help maintain balance.
If you feel comfortable, you can increase the range of the leg lift or the number of repetitions over time.
Alternating Chair Seated Side Leg Lift FAQs
What muscles does the Alternating Chair Seated Side Leg Lift work?
The Alternating Chair Seated Side Leg Lift mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and sartorius.
What equipment do you need for the Alternating Chair Seated Side Leg Lift?
Chair.
What workout day should the Alternating Chair Seated Side Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Chair Seated Side Leg Lift variations and alternatives?
Similar exercises include the Alternating Chair Against-Wall Elevated-Heel Sit, Chair Flutter, Chair Single-Leg Glute Bridge and Chair Supported Half-Circles Draw.
Training calculators
Work out the numbers behind your training before your next session.