Chair Standing Lateral Leg Circles
Improve balance & leg strength with Chair Standing Lateral Leg Circles. A simple, effective exercise for all fitness levels!
The Chair Standing Lateral Leg Circles mainly works the hip abductors (outer thighs) and core, with help from the quads. You'll need: chair.
Required Equipment
Chair Standing Lateral Leg Circles Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Flexor (iliopsoas)
Secondary
Quads (quadriceps femoris); Obliques
Chair Standing Lateral Leg Circles Variations and Alternatives
How to do the Chair Standing Lateral Leg Circles
Standing Lateral Leg Circle with a Chair
Starting Position:
Stand next to the chair, keeping it on your side for support.
Position your feet shoulder-width apart and maintain a slight bend in your knees.
Place your hand on the back of the chair for balance.
Movement Instructions:
Shift your weight to the leg that is closest to the chair.
Lift your outer leg (the one farthest from the chair) slightly off the ground.
Begin to make small circles with your lifted leg. Make sure to keep your core engaged and maintain a straight posture.
Start with circles in one direction for about 10-15 repetitions, focusing on controlled movement.
Change the direction of the circles and repeat for another 10-15 repetitions.
Lower your leg back to the starting position and switch sides, repeating the exercise with your other leg.
Tips for Beginners:
Keep your movements slow and controlled to maintain balance.
If you feel unstable, feel free to hold onto the chair more firmly.
Ensure that your supporting knee remains slightly bent to help with stability.
Chair Standing Lateral Leg Circles FAQs
What muscles does the Chair Standing Lateral Leg Circles work?
The Chair Standing Lateral Leg Circles mainly works the hip abductors (outer thighs) and core, with help from the quads. The main muscles are the gluteus medius and iliopsoas.
What equipment do you need for the Chair Standing Lateral Leg Circles?
Chair.
What workout day should the Chair Standing Lateral Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Standing Lateral Leg Circles variations and alternatives?
Similar exercises include the Chair Arm & Knee Raises Circle, Chair Supported Half-Circles Draw, Alternating Chair Seated Hip Swirl and Chair Supported Side-Glute Raise.
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