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Seated Leg Lifts with Ankle Rotation

Improves leg strength, core stability, and ankle flexibility

Mobility & StretchingIntermediateStrengthLevel-Change

At a glance

Muscles workedPrimary: legs. Secondary: core, ankle
Muscle groupMobility & Stretching
DifficultyIntermediate
TypeStrength · Level-Change
Sets & reps4 sets × 12-15 reps
Estimated calories burned~55 kcal

How to do it

  1. Step 1: Sit in a chair with your feet flat on the floor, holding onto the armrests if needed.
  2. Step 2: Slowly lift one leg off the ground, keeping your knee straight and your core engaged.
  3. Step 3: As you lift, rotate your ankle in a circular motion, first clockwise and then counterclockwise.
  4. Step 4: Hold for a brief moment, then slowly lower your leg back down to the starting position.
  5. Step 5: Repeat on the other side, lifting and rotating the other leg.

Equipment

Coaching tips

Benefits

Improves leg strength, core stability, and ankle flexibility

Common mistakes

Letting the knees extend past the toes, or not rotating the ankle

Make it harder

Increase the number of reps or sets, or lift the legs higher

Make it easier

Use a lower chair or hold onto the armrests for support

Breathing

Inhale as you lift, exhale as you lower

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.