Standing Single Front Leg Raise Chair Supported
Standing Single Front Leg Raise Chair Supported Exercise Description
Standing Single Front Leg Raise (Chair Supported) trains active hip flexion while you maintain an upright torso and level pelvis. Light support from a stable chair reduces balance demands so you can focus on controlled, precise movement. The prime movers of the lifting leg are the hip flexors—iliopsoas, rectus femoris, and sartorius—with help from the quadriceps to keep the knee extended if the leg is straight. The stance leg’s gluteus medius/minimus and the core musculature work isometrically to stabilize the pelvis and prevent trunk sway. Performed smoothly and without momentum, this bodyweight drill reinforces clean hip mechanics and straight‑ahead femur tracking while avoiding compensations like lumbar flexion, leaning, or hip hiking.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris, Sartorius
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Multifidus, Quadratus Lumborum
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Standing Single Front Leg Raise Chair Supported Exercise
‘- Stand tall beside or behind a sturdy chair; hold the backrest lightly with one or both hands.
– Set feet hip‑width, toes forward. Distribute weight into the stance foot; unlock that knee slightly.
– Stack ribs over pelvis. Brace lightly through the abdominal wall and maintain a neutral spine.
– Square hips to the front; imagine headlights on your pelvis pointing straight ahead.
– Dorsiflex the working foot (toes up). Without leaning, lift that leg forward from the hip.
– Raise only to a height where your torso stays upright and your pelvis remains level.
– Keep the lifted knee straight or just softly bent—no knee lockout or shrugging the hip.
– Avoid swinging. Pause briefly at the top with controlled tension.
– Lower the leg under control to the floor, maintaining the same posture.
– Breathe steadily—exhale as you lift, inhale as you lower—then repeat on the other side.
Standing Single Front Leg Raise Chair Supported Tips
‘- Stand tall beside or behind a sturdy chair and hold the backrest lightly with one or both hands for support.
– Set your feet hip‑width apart with toes pointing straight forward before you begin.
– Distribute your weight into the stance foot and keep that knee slightly unlocked.
– Stack your ribs over your pelvis, maintain a neutral spine, and brace lightly through your abdominal wall.
– Keep your hips squared straight ahead, imagining headlights on your pelvis pointing forward.
– Dorsiflex the working foot (toes up) and lift the leg forward from the hip without leaning your torso.
– Raise the leg only to a height where your torso stays upright and your pelvis remains level.
– Keep the lifted knee straight or softly bent, avoiding knee lockout and hip shrugging.
– Move smoothly without swinging, pausing briefly at the top with controlled tension.
– Lower the leg back to the floor under control while maintaining the same upright posture and alignment.
– Breathe steadily, exhaling as you lift the leg and inhaling as you lower it.
– Throughout the movement, avoid compensations such as lumbar flexion, leaning the trunk, or hiking the hip.
Standing Single Front Leg Raise Chair Supported Beginner Introduction
Standing Single Front Leg Raise (Chair Supported) is a standing, chair-assisted movement that emphasizes controlled lifting of one leg from the hip while the body stays tall and steady. A stable chair offers light balance support, so the attention can shift toward smooth motion rather than struggling to stay upright. The action highlights the front of the hip as the working leg moves forward, with the front of the thigh helping when the leg is held more straight.
While one leg lifts, the opposite leg and side of the hip contribute to overall steadiness, resisting side-to-side sway. The abs and surrounding trunk muscles contribute by holding the middle of the body steady so the lift comes from the hip joint rather than from bending through the lower back or leaning the torso. Performed slowly and without swinging, this standing drill encourages clean, straight-ahead leg movement and steady hip alignment, reinforcing deliberate control rather than momentum.