Spread your legs while sitting

Commence by sitting on a weight bench. Keep your upper body upright, and your feet placed in front of you with toes touching the ground. To stabilize your entire body during the execution, lightly support your hands beside you. Attach a TheraBand around your thighs, positioning it as low as possible. The front thighs should not rest on the weight bench but remain suspended in the air.

Movement execution

Initiate the leg spreading by moving your thighs to the side. Keep the toes firmly on the ground, and the movement occurs solely through the bending of the knees outward. Continue this movement while exhaling, going as far as possible without causing discomfort. Briefly hold the tension in the end position, then bring the legs back to the center, maintaining a slight tension on the band. While moving inward, inhale and prepare for the next repetition.

Stressed muscles and common mistakes

For more information about the involved muscles and the typical errors when performing the seated leg spreading exercise, you can find on the top side Leg Spreading.

Alternative variants to leg spreads while sitting

To add variety to your training, you can also resort to similar exercises or further variations of the seated leg spreading exercise.