Exercise guide
Seated Side Leg Lift On Chair
- Beginner
- Isolation
- Rep-based
- Lower legs
This exercise isolates the hip abductors, specifically the gluteus medius and minimus, to improve hip stability and lateral glute strength. It is an effective beginner-friendly movement for building hip contour and supporting proper knee alignment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a sturdy chair or flat bench with your feet flat on the floor.
- Engage your core and grip the sides of the seat with your hands to stabilize your torso.
- Extend your right leg straight out to the side, resting your heel lightly on the floor while keeping your left foot planted.
How to do it
- Exhale as you lift your straightened right leg directly out to the side, keeping your toes pointed forward.
- Lift until you feel a strong contraction in the side of your hip, ensuring your torso remains perfectly vertical.
- Inhale as you slowly lower the leg back to the starting position using a 2-second controlled eccentric phase.
- Complete the desired repetitions for one side before switching to the left leg.
Form checklist
- Keep your torso upright; do not lean to the opposite side to 'cheat' the range of motion.
- Ensure the working knee remains fully extended throughout the set.
- Keep your toes pointing forward or slightly inward to keep the focus on the glutes rather than the hip flexors.
- Avoid swinging the leg; use muscle strength rather than momentum to initiate the lift.
Pro tips
- Think about pushing your heel away from your body as you lift to maximize the engagement of the gluteus medius.
- Hold the peak contraction at the top for one second to increase time under tension.
Make it harder
- Place a small resistance band around your ankles to increase the load on the hip abductors.
- Hover the foot just above the floor between repetitions instead of resting it to maintain constant tension.
Frequently asked
- What muscles does the seated side leg lift on chair work?
- The seated side leg lift on chair primarily targets the glutes, and also works the adductors as secondary muscles.
- What equipment do you need for the seated side leg lift on chair?
- The seated side leg lift on chair uses dumbbell.
- Is the seated side leg lift on chair good for beginners?
- Yes. The seated side leg lift on chair is a beginner-friendly movement and a strong foundation to build on.