Instructions:
- 1Sit on the edge of a sturdy chair with your feet firmly planted on the ground
- 2Extend one leg out in front of you with the heels glued together
- 3Hold the leg extension for a few seconds then slowly lower your leg back down to the floor
- 4Switch legs and repeat the process
- 5Continue alternating legs for desired reps
Tips:
- Engage your core to help maintain balance
- Keep your back straight throughout the movement
- Ensure your heel doesn't touch the floor until the rep is complete
- Focus on squeezing your thighs and hamstrings when lifting your leg
Glued Heels Leg Extension on a Chair: A Comprehensive Guide
The Glued Heels Leg Extension on a Chair is a fantastic bodyweight exercise aimed at strengthening your hips and improving overall lower body stability. This movement not only targets the muscles around your hips but also enhances flexibility and coordination. It can be easily performed anywhere, requiring only a sturdy chair and your body weight, making it a convenient addition to any workout routine.
How to Perform the Glued Heels Leg Extension
To perform the Glued Heels Leg Extension:
- Sit on the edge of a sturdy chair with your feet flat on the ground, hip-width apart.
- Press your heels together, ensuring that they remain glued throughout the exercise.
- Slowly extend one leg out in front of you, keeping your foot flexed and knee straight.
- Hold the position for a moment, feeling the engagement in your hips, then return to the starting position.
- Repeat on the other side.
- Continue alternating legs for the desired number of repetitions.
Tips for Maximizing Your Workout
- Focus on maintaining a strong core throughout the exercise to avoid any strain on your back.
- Keep your movements slow and controlled for maximum muscle engagement and to prevent injuries.
- Consider holding onto the edge of the chair for additional stability if needed.
- Incorporate breathing techniques: inhale as you extend your leg and exhale when you return to the starting position.
Variations and Alternate Names
Some may refer to this exercise simply as the “Chair Leg Extension” or “Heels Together Leg Raise.” You can also modify the range of motion based on your comfort level, allowing you to progressively increase the challenge as your strength improves.
Incorporating the Glued Heels Leg Extension into your fitness routine can provide a fresh approach to building lower body strength while enhancing your hip mobility. With consistent practice, this exercise can yield significant benefits for overall fitness and functional movement.