Alternating Chair Seated Abductor Leg Raise
Strengthen hips and thighs with seated abductor leg raises! A low-impact exercise you can do anywhere, alternating for maximum impact.
The Alternating Chair Seated Abductor Leg Raise mainly works the quads and hip abductors (outer thighs), with help from the core. You'll need: chair.
Required Equipment
Alternating Chair Seated Abductor Leg Raise Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Alternating Chair Seated Abductor Leg Raise Variations and Alternatives
How to do the Alternating Chair Seated Abductor Leg Raise
Starting Position:
Sit on the edge of the chair with your back straight and shoulders relaxed.
Keep your feet flat on the floor, hip-width apart.
Place your hands on your hips or at your sides for balance.
Leg Raise:
Slowly lift your right leg straight out in front of you while keeping your knee straight.
Hold the position for a moment at the top, ensuring you feel tension in your thigh.
Lower your leg back down to the starting position while maintaining control.
Alternate Legs:
Repeat the same movement with your left leg.
Continue alternating between your right and left legs.
Perform 10-15 repetitions on each leg, resting briefly as needed.
Abductor Movement:
After completing your leg raises, focus on the hip abductor.
Lift your right leg out to the side while keeping your toes pointing forward.
Hold for a moment, then lower your leg back to the starting position.
Repeat with your left leg.
Perform 10-15 repetitions on each leg.
Cool Down:
After finishing your sets, sit comfortably and take a few deep breaths to relax your muscles.
Tips:
Keep your core engaged throughout the exercise to maintain balance.
Avoid leaning back or using momentum; control each movement.
If you find the exercise too easy, you can add ankle weights for extra resistance.
Alternating Chair Seated Abductor Leg Raise FAQs
What muscles does the Alternating Chair Seated Abductor Leg Raise work?
The Alternating Chair Seated Abductor Leg Raise mainly works the quads and hip abductors (outer thighs), with help from the core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Alternating Chair Seated Abductor Leg Raise?
Chair.
What workout day should the Alternating Chair Seated Abductor Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Chair Seated Abductor Leg Raise variations and alternatives?
Similar exercises include the Alternating Chair Against-Wall Elevated-Heel Sit, Chair Arm & Knee Raises Circle, Chair Flutter and Chair Glued Heel Leg Extension.
Training calculators
Work out the numbers behind your training before your next session.