Seated Extended Leg Raise On A Chair
Seated Extended Leg Raise On A Chair Exercise Description
The Seated Extended Leg Raise on a Chair trains active hip flexion with the knee fully extended. It primarily targets the hip flexors (iliopsoas, rectus femoris, sartorius, tensor fasciae latae) while the quadriceps maintain knee extension, and the trunk musculature stabilizes the pelvis and spine. Performed correctly, it emphasizes controlled, open‑chain movement at the hip without compensations from the low back or shoulders. Because you’re seated, the torso should remain upright with a neutral spine and level pelvis as the straight leg lifts and lowers under control. This makes it a focused way to practice anterior hip control and coordination using only body weight.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: Multifidus, Transversus Abdominis, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight, Chair
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Seated Extended Leg Raise On A Chair Exercise
‘- Sit tall near the front of a sturdy, non‑rolling chair; feet flat, knees roughly 90°, ribs stacked over pelvis, shoulders down and back.
– Lightly brace your midsection and hold the chair sides for balance without pulling.
– Extend one knee fully so the leg is straight; dorsiflex the ankle (toes toward shin).
– Without leaning back or hiking the hip, lift the straight leg by flexing at the hip to a comfortable height; keep pelvis level and spine neutral.
– Keep the knee straight, thigh in line with the toes, and patella facing up; avoid turning the leg out.
– Pause briefly with control, breathe steadily, then lower the leg slowly without dropping or rocking the torso.
– Return the foot to the start position under control and repeat on the other side.
– Throughout, avoid slumping, arching the low back, or using momentum; move smoothly through a pain‑free range.
Seated Extended Leg Raise On A Chair Tips
‘- Sit near the front of a sturdy, non‑rolling chair with feet flat and knees about 90° before you start.
– Stack your ribs over your pelvis and keep shoulders down and back to maintain an upright torso.
– Lightly brace your midsection and hold the sides of the chair only for balance, not to pull yourself.
– Fully straighten the working knee and pull your toes toward your shin before lifting the leg.
– Lift the straight leg by flexing at the hip without leaning back or hiking the hip, keeping your pelvis level and spine neutral.
– Keep the thigh in line with the toes and the kneecap facing up; avoid turning the leg outward.
– Pause briefly at the top with control, breathe steadily, then lower the leg slowly instead of letting it drop.
– Keep your torso steady—avoid slumping, arching your low back, rocking, or using momentum.
– Move smoothly through a comfortable, pain‑free range and place the foot back under control before switching sides.
Seated Extended Leg Raise On A Chair Beginner Introduction
The Seated Extended Leg Raise on a Chair is a simple bodyweight drill that highlights active lifting of the leg from the hip while the body remains seated in an upright posture. The front of the hips does most of the work as the straight leg rises, with the muscles along the front of the thigh helping to maintain the long knee position. At the same time, the midsection and back engage to keep the upper body steady, so the movement happens mainly at the hip joint rather than through the spine or shoulders.
During this exercise, one leg lengthens out from the chair and slowly travels up and down in the air, while the other foot rests on the floor for support. The trunk remains tall and balanced, with steady breathing and smooth, deliberate motion instead of swinging. Because the movement is done from a seated position with just body weight, it offers a focused way to build awareness, control, and coordination at the front of the hips and core without added equipment or complex setup.