Chair Straight Leg Raise
- Moderate
- Seated
- Legs
- Knees
- Hips
Starts at 7:52 in “Try This 14-Day Transformation Chair Workout For Seniors Over 50”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Straighten one leg out in front and lift it slightly, then lower. Strengthens the front of the thigh, which protects the knee and helps you stand.
How to do it
- Sit tall with one hand on your hip or on the chair.
- Straighten one leg out in front with the toes pointing up.
- Lift the straight leg a little, keep it straight, then lower it.
- Do the reps on one side, then switch.
Key tip: Tighten the front of your thigh before you lift. That's the muscle you're training.
Who should skip it, and why
- Your knee is hot, swollen or was recently injured. A flared joint needs rest and a check-up first. Moving through it can make it worse.
- 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
- Straighten the leg without lifting it (a knee extension), then lower.
- Harder
- Hold the leg up for 5 seconds each time.
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.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Try This 14-Day Transformation Chair Workout For Seniors Over 50 (21 min)
- Chair Exercises That Will Drop Your Clothing Size! (25 min)
- Seated Exercises To Rid Tummy Fat For Good! (27 min)
- Daily Chair Exercises For Woman Over 50 (33 min)
- Do This Chair Morning Routine For Seniors (33 min)
- Better Balance After 50 - Morning Chair Routine (33 min)