Chair side leg lift: how to do it
Stand at the wall, hold on, and lift one leg out to the side. A chance to practice balance with support. Works: hips and balance.
How to do it
- Stand up slowly and take one breath. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
- Stand with your feet hip-width apart.
- Breathe out and slowly lift your right leg out to the side, a few inches. Toes face forward.
- Breathe in and lower it with control.
- Do 8 lifts, then switch legs.
As you go
- Stand tall; do not lean away from the lifted leg.
- Keep your standing knee soft, never locked.
- Breathe out as you lift; keep breathing.
What it works
- Works
- hips and balance
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Keep your toes on the floor and slide the foot out and back. Or lift less.
Do 12 lifts, or hold the lifted leg for 3 counts. Keep both hands on the wall.
Sit tall with both feet flat. Slide your right foot out to the side along the floor, then back. Keep your hips level. Do 8, then switch.
Take care
- Balance: keep both hands on the wall or counter. Choose the seated version on any unsteady day.
- Hips: keep the lift small.
Where it is in the plans
In our chair plan: 6 of 28 days, first on day 16, Warrior arms.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 6 of 28 days: 16, 18, 23 to 25 and 28 | Day 16, week 3: Warrior arms | 3 min 5 s |
| Chair plan, round 2 | 7 of 28 days: 8, 11, 15, 18, 22, 24 and 28 | Day 8, week 2: Stand and reach | 2 min 30 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 16 | 3 min 5 s | 6 lifts each leg. Both hands flat on the wall. A few inches is enough. |
| 4 | 23 | 2 min 5 s | 4 lifts each leg. Both hands flat on the wall. |
In the plan, this move plays as a looping video with a spoken cue.
Chair side leg lift: day 16 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Tai chi is a balance exercise. Have a sturdy chair or wall nearby.
National Institute on Aging (NIH), Three Types of Exercise
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.