Chair Seated Single Straight-Leg Raise
Strengthen quads & improve mobility with chair leg raises. Simple, effective, & adaptable for all fitness levels. Do it anywhere!
The Chair Seated Single Straight-Leg Raise mainly works the core and quads. You'll need: chair.
Required Equipment
Chair Seated Single Straight-Leg Raise Muscles Worked
Primary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Chair Seated Single Straight-Leg Raise Variations and Alternatives
How to do the Chair Seated Single Straight-Leg Raise
Starting Position:
Sit on the edge of the chair with your back straight and shoulders relaxed.
Keep your feet flat on the ground, hip-width apart.
Place your hands on your hips or hold onto the sides of the chair for support.
Movement:
While maintaining a straight posture, lift your right leg straight out in front of you.
Keep your knee straight and toes pointed.
Raise it to a height that feels comfortable without straining (ideally until your leg is parallel to the floor).
Hold this position for a moment.
Return:
Slowly lower your leg back down to the starting position, keeping control of the movement.
Repetitions:
Repeat the lift for 10-15 repetitions with the right leg.
Switch Legs:
Once finished with the right leg, switch to the left leg and repeat the same steps.
Breathing:
Inhale as you prepare for the lift and exhale as you raise your leg.
Tips:
Make sure to engage your core to help maintain balance.
Avoid leaning back; keep the torso upright throughout the exercise.
If needed, do this exercise with a lighter weight in your hands or without any added weight initially.
Finish:
After completing both legs, take a moment to sit comfortably and breathe deeply before moving on to your next exercise.
Chair Seated Single Straight-Leg Raise FAQs
What muscles does the Chair Seated Single Straight-Leg Raise work?
The Chair Seated Single Straight-Leg Raise mainly works the core and quads. The main muscles are the iliopsoas and quadriceps femoris.
What equipment do you need for the Chair Seated Single Straight-Leg Raise?
Chair.
What workout day should the Chair Seated Single Straight-Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Single Straight-Leg Raise variations and alternatives?
Similar exercises include the Chair Floating Run, Chair Flutter, Chair Glued Heel Leg Extension and Chair Hip-Flexor Stretch.
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