Chair Standing Side Supported Single-Leg Raise

1. Starting Position:

   • Stand next to a chair, a few inches away from it.

   • Use your nearest hand to hold onto the back of the chair for balance.

   • Keep your feet hip-width apart and maintain a slight bend in your knees.

2. Body Alignment:

   • Ensure your shoulders are relaxed and down.

   • Your head should be aligned with your spine, looking straight ahead.

   • Engage your core muscles by pulling your belly button towards your spine.

3. Performing the Exercise:

   • While holding onto the chair, slowly lift the leg that is furthest from the chair out to the side.

   • Keep your leg straight and try to lift it to about hip level. Avoid leaning your body to the side; keep your torso upright.

   • Hold the raised position for a moment, feeling the contraction in the outer thigh and hip.

4. Lowering the Leg:

   • Slowly lower your leg back to the starting position, maintaining control throughout the movement.

   • Ensure you do not drop your leg quickly; this helps in building strength.

5. Repetition:

   • Repeat this movement for 10-15 repetitions on one side.

   • After completing the set, switch to the other leg and repeat the exercise.

6. Breathing:

   • Inhale as you lower your leg and exhale as you lift it.

7. Tips:

   • Keep your movements slow and controlled.

   • If you feel any strain in your joints, re-evaluate your positioning.

   • Focus on maintaining balance and stability while performing the exercise.

8. Finishing:

   • After completing the exercise, step away from the chair, and take a moment to stretch your legs, if desired.

This exercise helps strengthen the outer thighs and improve balance and stability.