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Standing Leg Extension

IntermediateStrengthTier T2

Stand with both hands on the back of a chair for stability. Lift one straight leg backward, avoiding arching your back, and hold it briefly before lowering. You may feel the effort in the back of your thigh and your buttock.

Targets: Hip
Muscles: Quadriceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Wear loose, comfortable clothing and keep some water handy; combine this exercise with the other routines in the NHS series - sitting exercises, flexibility exercises and balance exercises.
  • Hold the lift for up to 5 seconds and repeat 5 times with each leg, starting with the left leg and then repeating with the right.
  1. A man standing upright behind a chair with both hands resting on its top rail, both feet flat on the floor.

    Step 1 of 3

    Rest your hands on the back of a chair for stability and stand upright with your feet hip-width apart.

  2. The same man standing upright behind the chair, his left leg raised straight behind him with the toe pointed down, both hands still on the chair back.

    Step 2 of 3

    Standing upright, raise your left leg backwards, keeping it straight. Avoid arching your back as you take your leg back. Hold the lift.

  3. A man standing upright behind a chair with both hands resting on its top rail, both feet flat on the floor.

    Step 3 of 3

    Rest your hands on the back of a chair for stability and stand upright with your feet hip-width apart.

What you should feel

You should feel the effort in the back of your thigh and bottom.

Breathing

  • Breathe normally.

Safety Information

Avoid arching your back as you take your leg back. Choose a solid, stable chair that does not have wheels and will not slip on the surface it is on, and avoid a chair with arms, as these would restrict the movement. Build up slowly, gradually increasing the repetitions over time, and do these exercises at least twice a week. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.