Chair Standing Supported Front-Leg Single Raise
Improve balance & leg strength with supported front leg raises! Safe, effective exercise with chair support.
The Chair Standing Supported Front-Leg Single Raise mainly works the core and hip adductors (inner thighs), with help from the hip abductors (outer thighs). You'll need: chair.
Required Equipment
Chair Standing Supported Front-Leg Single Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Hip Abductor (gluteus medius); Hip Flexor (iliopsoas)
Chair Standing Supported Front-Leg Single Raise Variations and Alternatives
How to do the Chair Standing Supported Front-Leg Single Raise
Standing Single Front Leg Raise (Chair Supported)
Starting Position:
Stand next to a sturdy chair, facing sideways.
Place your closest hand on the back of the chair for support.
Keep your feet hip-width apart and your posture upright, with shoulders back and down.
Engage your core muscles to maintain balance.
Movement:
Slowly lift your outer leg straight in front of you while keeping it straight. Do not let your knee bend.
Raise your leg to a height that is comfortable for you, aiming for about 12 to 18 inches off the ground. Avoid any jerky movements.
Hold the position at the top for a moment to engage your muscles.
Slowly lower your leg back down to the starting position without letting it touch the ground, if possible. This helps to engage the muscles continuously.
Repeat the movement for the desired number of repetitions (start with 8-10) on one leg before switching to the other leg.
Tips:
Keep your supporting knee slightly bent to help with stability.
Focus on keeping your upper body still and controlled, minimizing any wobbling.
If you feel comfortable, you can try removing your hand from the chair for additional balance challenge.
Perform this exercise in a slow and controlled manner to ensure effectiveness and reduce the risk of injury.
Cool Down:
After completing the reps for both legs, take a moment to stretch gently by reaching your legs out to relax your muscles.
Chair Standing Supported Front-Leg Single Raise FAQs
What muscles does the Chair Standing Supported Front-Leg Single Raise work?
The Chair Standing Supported Front-Leg Single Raise mainly works the core and hip adductors (inner thighs), with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the Chair Standing Supported Front-Leg Single Raise?
Chair.
What workout day should the Chair Standing Supported Front-Leg Single Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Standing Supported Front-Leg Single Raise variations and alternatives?
Similar exercises include the Chair Supported Half-Circles Draw, Chair L-Sit Leg Kick, Chair Seated Single-Leg Raise and Chair Supported Side-Glute Raise.
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