Seated Single Leg Raise On Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a tall, neutral spine without leaning against the backrest.
3. Grip the sides of the chair seat lightly with your hands for balance.

How to do it

1. Exhale as you slowly lift one leg straight out in front of you until it is parallel to the floor.
2. Squeeze your quadriceps at the top of the movement and hold for a brief second.
3. Inhale as you lower the leg back down with control, stopping just before your foot touches the floor.
4. Perform the desired number of repetitions on one leg before switching to the other.

Form checklist

• Keep your torso stationary; do not lean back as the leg rises.
• Ensure the knee of the working leg remains fully locked to maximize quad activation.
• Maintain a proud chest and avoid rounding your shoulders forward.
• Keep your hips level on the chair throughout the entire set.

Pro tips

• Flex your toes toward your shin (dorsiflexion) to create more tension throughout the front of the leg.
• Focus on initiating the lift from your lower abs and hip flexors rather than just swinging the foot up.

Make it harder

• Pause for 3-5 seconds at the top of each rep to increase time under tension.
• Perform the movement with ankle weights or a small resistance band looped around your feet.

Frequently asked

What muscles does the seated single leg raise on chair work?

The seated single leg raise on chair primarily targets the abs and quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the seated single leg raise on chair?

The seated single leg raise on chair requires no equipment — just your body weight.

Is the seated single leg raise on chair good for beginners?

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

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