Standing Single Front Leg Raise Chair Supported

Muscles worked

Setup

1. Stand upright next to a sturdy chair, placing one hand on the backrest for balance.
2. Position your feet hip-width apart with your toes pointing forward.
3. Engage your core and maintain a tall posture with your shoulders pulled back and down.

How to do it

1. Exhale as you lift one leg straight out in front of you, keeping the knee straight but not locked.
2. Raise the leg until it is roughly parallel to the floor, or as high as you can go without leaning backward.
3. Inhale as you slowly lower the leg back to the starting position with a controlled 2-second tempo.
4. Perform all repetitions on one leg before switching to the other side.

Form checklist

• Keep your torso vertical; do not lean back to compensate for the leg height.
• Maintain a slight bend in the standing leg to protect the knee joint.
• Keep your hips square to the front throughout the entire movement.
• Ensure the movement is driven by the hip and thigh, not by swinging the leg.

Pro tips

• Flex your foot (toes toward the shin) to increase tension in the quadriceps and hip flexors.
• Focus on a hard squeeze of the quad at the top of the movement to maximize muscle fiber recruitment.

Make it harder

• Add a 3-second isometric hold at the peak of the lift.
• Perform the movement without holding the chair to significantly increase core and ankle stability demands.

Frequently asked

What muscles does the standing single front leg raise chair supported work?

The standing single front leg raise chair supported primarily targets the abs and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the standing single front leg raise chair supported?

The standing single front leg raise chair supported requires no equipment — just your body weight.

Is the standing single front leg raise chair supported good for beginners?

Yes. The standing single front leg raise chair supported is a beginner-friendly movement and a strong foundation to build on.

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