Standing Single Side Leg Raise Chair Supported
Standing Single Side Leg Raise Chair Supported Exercise Description
The Standing Single Side Leg Raise (Chair Supported) is a bodyweight hip abduction exercise performed in the frontal plane. Using a stable support allows you to maintain an upright torso and level pelvis while moving strictly from the hip joint. The moving leg targets the gluteus medius and minimus with assistance from the tensor fasciae latae; the standing leg’s abductors and core musculature work isometrically to stabilize. It’s commonly used to strengthen the lateral hip and reinforce balanced lower-body mechanics without adding external load. Emphasis is on a controlled range that preserves neutral spine, forward-facing kneecap/toes, and square hips.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius, Gluteus Minimus
- Assisting Muscles: Tensor Fasciae Latae
- Stabilizing Muscles: Multifidus, Peroneus Longus, Quadratus Lumborum, Soleus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Upper Glutes
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Standing Single Side Leg Raise Chair Supported Exercise
‘- Stand side-on to a sturdy chair or counter; lightly hold with the hand closest to it.
– Place feet hip-width, stack ribs over pelvis, and set a neutral spine with shoulders relaxed.
– Shift weight onto the leg nearest the chair; keep that knee softly unlocked and your pelvis level.
– Brace the midsection gently; keep your standing foot balanced over heel, big toe, and little toe.
– Without leaning, lift the outside leg straight out to the side from the hip.
– Keep the moving leg long but not locked; aim kneecap and toes straight forward.
– Raise only as high as you can without hiking the hip, rotating the leg, or side-bending the trunk.
– Briefly hold the top position with control; lower the leg on the same path, staying tall.
– Breathe steadily; avoid gripping the chair or holding your breath.
– Switch sides, maintaining the same posture and control.
Standing Single Side Leg Raise Chair Supported Tips
‘- Stand side-on to a sturdy chair or counter and hold it lightly rather than gripping.
– Place feet hip-width and stack ribs over pelvis to help maintain a neutral spine.
– Keep shoulders relaxed and stay tall throughout the movement.
– Shift weight onto the leg nearest the chair, keeping that knee softly unlocked and pelvis level.
– Gently brace your midsection and keep the standing foot balanced over heel, big toe, and little toe.
– Lift the outside leg straight out to the side from the hip without leaning your torso.
– Keep the moving leg long but not locked, with kneecap and toes aimed straight forward.
– Raise only as high as you can without hiking the hip, rotating the leg, or side-bending the trunk.
– Briefly hold the top position with control, then lower the leg on the same path.
– Breathe steadily and avoid holding your breath as you move.
Standing Single Side Leg Raise Chair Supported Beginner Introduction
The Standing Single Side Leg Raise (Chair Supported) is a simple bodyweight movement that uses a chair or counter for light balance help while the leg travels outward to the side. The body remains upright as the action comes mainly from the hip, so the emphasis stays on controlled side-leg motion rather than swinging or leaning.
This exercise places most of the work on the outer hip and upper glutes of the moving leg, with help from a small muscle along the front–side of the hip. The leg on the floor and the core hold firm to keep the body steady, adding a stability challenge without extra equipment. The goal is a slow, deliberate lift and lower, with the knee and foot of the working leg pointing straight ahead and the hips aligned with the shoulders. It is often used to build strength around the side of the hips and to support smooth, well-organized lower-body movement patterns while using only body weight.