MENU

Healthy Tip
Advice
Weight Watchers of Salt Lake City and Southern Idaho Healthy Tip, Strengthen Your Legs with Just a Chair, Weight Watchers of Salt Lake City and Southern Idaho  workout tips, work out tips

Strengthen Your Legs with Just a Chair

Nowhere is it written that for an exercise program to be successful it must include complicated movements done with lots of equipment. Truth be told, the most effective workout is the one you’ll do—and continue to do—regularly.

Leg Extension

Body parts targeted: Quadriceps (front of thigh)

Get Set: Sit at the edge of the chair, feet on the floor, hands on each side of the chair seat.

Go: Keep your upper body still while you extend and straighten your right leg, then flex your quadriceps muscles. Hold for a second before returning to the start position. Repeat for the suggested number of repetitions, then switch sides.

Make it harder: Wear ankle weights.

Heel Raise

Body parts targeted: Calves (back of lower leg)

Get Set: Sitting at the edge of the chair with feet on the floor.

Go: Slowly lift your heels off the floor, contracting your calf muscles. Pause before lowering your heels back to the floor. Repeat for reps.

Make it harder: Wear ankle weights.

Chair Squat

Body parts targeted: Abs (midsection), glutes (butt), quadriceps, hamstrings (back of thigh), calves

Get Set: Sit on the front half of the chair seat, feet on the floor. Engage your abdominal muscles, lean forward slightly.

Go: Press through your heels to raise your body to standing. Reverse the movement and slowly lower down, tapping your glutes/bum on the end of the chair.

Tips: Avoid sitting down completely during each set. Also, be mindful not to round your back as you move through each repetition.

Make it harder: Hold a dumbbell in both hands.

Plié Squat

Body parts targeted: Abs, glutes, hip flexors, adductors (upper inner thigh), quadriceps, hamstrings, calves

Get Set: Stand behind the chair, feet wider than shoulder-width apart, and lightly grip the chair back with one hand. Point toes outward and stack your shoulders over your hips.

Go: Bend your knees—allowing them to track over your toes—and slowly lower your hips toward the floor. Drop down as far as what’s comfortable for you—or to where your thighs are parallel to the floor—then press through your heels and return to standing. Keep your posture upright throughout the move. Repeat for reps.

Make it harder: Hold a dumbbell at chest height in your free hand.

Hip Abduction

Body parts targeted: Glutes, hip flexors, abductors (upper outer thigh)

Get Set: Stand behind the chair with feet hip-width apart and your knees slightly bent, and lightly grip the chair back.

Go: Flex your right foot and raise your right leg directly out to the side, as high as you can without moving your upper body. Keep shoulders over your hips throughout the move. Pause for a second, then lower your leg, tapping your heel to the floor. Repeat for reps, then switch sides.

Make it harder: Wear ankle weights.

Curtsy Lunge

Body parts targeted: Glutes, abductors, adductors, quadriceps

Get Set: Stand with your right side next to the chair back, and lightly grip the top of the chair with your right hand.

Go: Step with your right foot back and to the left to the 8 o’clock position. Bend both knees as you drop into a curtsy position. Press through your left foot as you rise back to the start position. Repeat for reps, then switch sides.

Make it harder: Hold a dumbbell down by your side in your free hand.

Weight Watchers of Salt Lake City

Weight Watchers of Southern Idaho

(801) 486-0125

797 Winchester Street, Suite 1 | Murray, UT 84107