Chair Outer Leg Raises

What it is

Move one leg out to the side and back. Strengthens the outer hip, which stops you swaying side to side when you walk.

How to do it

1. Sit tall near the front of the chair, hands on the sides.
2. Straighten one leg a little and slide or lift it out to the side.
3. Bring it back to centre.
4. Repeat, then switch sides.

Key tip: Lead with the heel and keep the toes pointing forward.

Who should skip it, and why

• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier

Slide the foot out along the floor.

Harder

Lift the foot a few centimetres off the floor and hold for 2 seconds at the side.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.