Legs & glutes

Sideways leg lift (standing)

Lifting a leg out to the side while holding a chair — strengthens the hips and helps balance.

Beginner Low impact Sturdy chair
Movement diagram for Sideways leg lift (standing): standing (front) to leg lifted to the side (front)
Original diagram — start and finish positions.

How to do it

  1. Rest your hands on the back of a chair for stability.
  2. Raise your right leg to the side as far as is comfortable, keeping your back and hips straight.
  3. Avoid tilting your body to the side.
  4. Return to the starting position, then lift the left leg.

Form tips

  • Keep your toes facing forwards.
  • Stand tall through the supporting leg.

Common mistakes

  • Leaning the body away to get the leg higher.
  • Swinging the leg.

Easier and harder

Make it easier

Make the lift smaller.

Make it harder

Hold the lift for two seconds, or add a mini band around the ankles.

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026

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