Seated Single-Leg Raise

1. 1 - Sit upright on a flat bench or chair with your feet flat on the floor and your hands gripping the sides of the bench for stability.
2. 2 - Engage your core and sit tall with a neutral spine, avoiding any rounding of the lower back.
3. 3 - Slowly straighten one leg by extending your knee until the leg is parallel to the floor or as high as comfortable.
4. 4 - Hold the raised position for 1-2 seconds, squeezing your quadriceps at the top of the movement.
5. 5 - Slowly lower the leg back to the starting position in a controlled manner without letting your foot touch the floor.
6. 6 - Complete the desired number of repetitions on one leg before switching to the other leg.