Sideway Leg Lift With A Chair

Muscles worked

Setup

1. Stand tall next to a sturdy chair, placing the hand closest to it on the backrest for balance.
2. Position your feet hip-width apart with your toes pointing directly forward.
3. Engage your core and maintain a slight bend in the standing (supporting) leg.
4. Place your outside hand on your hip or keep it at your side.

How to do it

1. Exhale as you lift your outer leg straight out to the side, keeping your foot flexed and toes facing forward.
2. Lift the leg only as high as possible without tilting your torso or shifting your hips.
3. Inhale as you slowly lower the leg back toward the starting position using a controlled 2-second tempo.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your torso perfectly upright; do not lean toward the chair as the leg rises.
• Ensure your toes point forward throughout the movement to target the glutes rather than the hip flexors.
• Avoid swinging the leg; use muscle strength rather than momentum.
• Keep the supporting knee soft (not locked) to protect the joint.

Pro tips

• Focus on 'leading with the heel' to ensure the gluteus medius is doing the work.
• Hold the peak contraction for one second at the top to maximize oblique and hip engagement.
• Minimize the weight placed on the chair; use it only for light fingertip balance.

Make it harder

• Add a mini-resistance band around your ankles or just above your knees.
• Perform the movement without holding the chair to increase the demand on your core and ankle stabilizers.

Frequently asked

What muscles does the sideway leg lift with a chair work?

The sideway leg lift with a chair primarily targets the glutes, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the sideway leg lift with a chair?

The sideway leg lift with a chair requires no equipment — just your body weight.

Is the sideway leg lift with a chair good for beginners?

Yes. The sideway leg lift with a chair is a beginner-friendly movement and a strong foundation to build on.

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