Standing · Strength · 50 seconds

Side leg lift

Also called standing hip abduction, side leg raise or standing side leg raise.

How to do a side leg lift

1. Stand tall behind a sturdy chair and hold its back.
2. Lift one leg out to the side, keeping it straight and your toes pointing forward.
3. Lower it slowly, then swap legs.
4. Stand tall rather than leaning away from the lifted leg, and hold on throughout.

In Vaskuna the voice says: “Stand behind the chair and hold its back. Lift one leg a little out to the side, toes forward, and lower it slowly.”

Go gently

Hold on, standing knee soft. Stand tall, not leaning away.

Breathe out as you lift and in as you lower.

Make it easier

Lift the leg only a few inches, keeping the movement small and slow.

Make it a little harder

Pause for a moment with the leg lifted before you lower it slowly.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 50 seconds, changing sides halfway. It is part of two routines: Legs and balance, Full body steady.

Questions

How high should I lift my leg to the side?

Only as far as you can while still standing tall. If you start leaning away from the leg, you have gone too high. A small, controlled lift is the aim.

Do I hold the chair with one hand or two?

Either, as long as you hold on throughout. Two hands on the chair back feels steadiest for most people.

More strength movements

• Sit to stand
• Heel raises
• Wall push
• Standing knee lifts
• Seated leg extensions
• Wall sit
• Counter push-up
• Standing heel curl
• Gentle hip hinge

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.