Lower Body Exercises
Pulsing Chair Squats.
Ben Goldstein
Chair Squat (pictured): While sitting, lift up until your hips are just hovering over the chair. Extend your arms in front of you for balance. Hold for 2 to 3 seconds, stand all the way up, and repeat for 16 reps.
One-Legged Squat: Using a stable chair, place one foot slightly in front of the other. Use the chair’s arms for leverage as you push up into a one-legged squat. Hover just over the chair, keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.
Hip Flexion: Sit tall with your abs in. Lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower, and repeat for 16 reps. Repeat on the other side.
Leg Extension: Sit tall with your abs in. Extend the left leg until it’s level with the hip, squeezing the quadriceps. Hold for 2 seconds, lower, and repeat for 16 reps. Repeat on the other side.
Inner Thigh: Place a towel, firm water bottle, or empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the object, release halfway, and squeeze again. Complete 16 reps of slow pulses.