Seated Leg Raise

The Seated Leg Raise is an effective exercise that targets the muscles in your lower body, especially the quadriceps, hamstrings, and glutes. This seated variation is perfect for individuals who may have difficulty performing traditional leg lifts while lying down or for those looking to switch up their routine. To perform the Seated Leg Raise, you'll need a sturdy chair or bench. Begin by sitting up straight with your feet flat on the ground, shoulder-width apart. Place your hands on the sides of the chair or grasp the edges of the seat for support. Engage your core muscles to stabilize your spine throughout the exercise. Next, lift one leg straight out in front of you while keeping your foot flexed. Slowly raise your leg as high as you comfortably can, aiming for a 90-degree angle with your thigh parallel to the ground. Avoid any jerky movements or swinging your leg to maintain proper form and maximize the benefits. Lower your leg back down to the starting position in a slow and controlled manner. Repeat the movement on the opposite side, alternating legs throughout the set. Aim for 10-15 repetitions per leg, or adjust the number to your fitness level and goals. The Seated Leg Raise is particularly beneficial for improving lower body strength, stability, and balance. Incorporating this exercise into your routine can help tone and shape your thighs, strengthen your glutes, and even enhance functional fitness for everyday activities. As always, remember to warm up properly before performing any exercise and consult with a fitness professional for personalized guidance. Take care of your body and enjoy the benefits of this challenging yet rewarding exercise!

Instructions

• Sit on a sturdy chair or bench with your back straight and your feet flat on the floor.
• Place your hands on the sides of the chair for support.
• Slowly lift one leg straight out in front of you, keeping your knee straight but not locked.
• Hold the raised position for a brief moment, feeling the contraction in your lower abdominal muscles.
• Lower your leg back down with control, returning to the starting position.
• Repeat the movement with the opposite leg.
• Continue alternating legs for the desired number of repetitions.
• Keep your core engaged throughout the exercise and maintain a steady breathing pattern.
• Remember to start with a weight and intensity level that is appropriate for your fitness level and gradually increase as you become stronger and more comfortable with the exercise.

Tips & Tricks

• Engage your core muscles throughout the exercise for stability and to maximize the benefits to your abdominal muscles.
• Focus on slow and controlled movements to properly target the muscles and avoid relying on momentum.
• Keep your back straight and avoid arching or rounding it to maintain proper form and prevent strain.
• Maintain a consistent breathing pattern, exhaling as you lift your legs and inhaling as you lower them.
• Increase the challenge by adding ankle weights or resistance bands to make the exercise more effective.
• If you're a beginner, start with shorter sets and gradually increase the number of repetitions as your strength improves.
• Listen to your body and avoid pushing past your limits, especially if you experience any discomfort or pain.
• Combine seated leg raises with other lower-body exercises to create a well-rounded workout routine.
• Stay hydrated before, during, and after your workout to optimize performance and aid in recovery.
• Consult with a fitness professional if you have any pre-existing medical conditions or concerns.