Standing Leg Raises
Level 2
What will this movement help with?
- Strengthening your glute muscles helps support your knees and reduce pain
- It also creates good alignment in your hips, knees and ankles which reduces pain and likelihood of those joints getting injuries
Muscles worked
- Glutes (your bum)
- Abductor muscles (outside of your legs)
- Adductor muscles (inside of your legs)
Pointers
You might want a chair, wall or similar for this movement
Instructions
To The Side | 10-15 Repetitions Each Leg
Step 1
Facing it, hold onto your chair, wall or similar to balance you and keep your feet just wider than hip width apart (or a comfortable distance for you)
Step 2
Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up
Step 3
With your weight in your heels, squeeze your glutes (your bum) and lift your leg to the side to a height where it feels like your muscles are working to hold your leg up
Step 4
Pause for 2 seconds before lowering your leg back to your start position and repeat 10-15 times
Step 5
Repeat on your other leg
To The Back | 10-15 Repetitions Each Leg
Step 1
Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)
Step 2
Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up
Step 3
With your weight in your heels, squeeze your glutes (your bum) and lift one leg behind you
Step 4
Lower your leg, moving through your start position and lift your leg directly behind you to a height where it feels like your muscles are working to hold your leg up
Step 5
Pause for 2 seconds before lowering your leg back to your start position
Step 6
Repeat 10-15 times & repeat on your other leg
