Seated Single Leg Slow 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 neutral spine, ensuring your back is not leaning against the chair's rest.
3. Place your hands on the sides of the chair seat for stability and balance.

How to do it

1. Exhale as you slowly lift one foot off the floor, extending the knee until the leg is straight and parallel to the ground.
2. Hold the peak contraction for 2 seconds, squeezing the quadriceps and bracing your abdominals tightly.
3. Inhale as you slowly lower the leg back to the starting position using a controlled 3-second eccentric tempo.
4. Complete the full set on one leg before switching to the opposite side.

Form checklist

• Keep your torso stationary; do not lean backward to compensate for the leg lift.
• Ensure the knee of the working leg reaches full extension at the top of the movement.
• Keep your toes pointed toward the ceiling to maintain tension in the anterior chain.
• Maintain a tall posture with shoulders pulled back and down.

Pro tips

• Focus on 'locking out' the knee at the top to maximize activation of the vastus medialis (the teardrop muscle).
• To increase abdominal recruitment, imagine pulling your belly button toward your spine throughout the entire movement.

Make it harder

• Perform the movement with a 5-10 second isometric hold at the top of each repetition.
• Hover the foot slightly off the floor between reps rather than letting it rest completely.

Frequently asked

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

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

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

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

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

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

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps