Seated Chair Leg Bent Hold
The seated chair leg bent hold is a seated exercise targeting the hip flexors and quads through a sustained hold of one raised bent leg. It can be used for gentle hip mobilization and stretching or as an accessible core stability drill.
How to do it
- Sit on the edge of a chair with your feet flat on the floor.
- Lift one foot off the ground and bend the knee, bringing it toward your chest.
- Hold the shin or knee with both hands to assist in raising the leg.
- Hold the position for 20–30 seconds, feeling the stretch in the hip flexor and glute.
- Lower the leg and repeat on the opposite side.
Form cues
- Sit tall on the edge of the chair with both feet flat on the floor.
- Draw your knee toward your chest using your hands for gentle support.
- Keep your chest lifted and shoulders relaxed away from your ears.
- Breathe steadily and hold the stretch without holding your breath.
Breathing: Inhale deeply through your nose, then exhale slowly and completely as you settle into the hold.
Common mistakes
- Slouching the lower back, which reduces the hip stretch and rounds the spine.
- Pulling the knee too hard with the arms, which can strain the knee joint.
- Holding your breath during the stretch, which increases muscle tension.
Muscles worked
Primary: hip flexors. Secondary: abs, quads.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per leg, rest 30 seconds
Lose weight
3 sets × 30 seconds per leg, rest 30 seconds
Build muscle
3 sets × 20 seconds per leg, rest 45 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hip or knee, ease off and lower your leg.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle stretch in the front of your hip and the glute area of the lifted leg.
Can I do this exercise every day?
Yes, gentle hip stretches like this can be performed daily to help maintain mobility.
What if I feel pinching in the front of my hip?
Lower your leg slightly or draw the knee a bit wider to find a comfortable angle.