It’s important to stay active, especially now as the weather starts to turn cooler. Here are four simple leg exercises you can do at home, anytime and all you need is a chair!

  1. Sit to stand no arms

Sit in a chair with your feet flat on the floor. You can either cross your arms in front of your chest or lay them on your thighs. Don’t be tempted to push off your thighs for momentum. Stand up, then slowly sit back down and repeat a number of times.

  • 2-3 sets, 8-12 reps. Tempo 1-2 sec load, 1-2 sec hold, 2-3 sec recovery
  • Targets leg muscles (Quadriceps, Gluteal, among others)

10 reps, 2 sets

  1. Stand hip abduction

Stand up straight holding on to a supportive surface. Keeping your legs straight, slowly take your affected leg out to the side. Do not allow your body to lean or your pelvis to twist. Control the movement as you lower your leg back down to the starting position.

  • 2-3 sets, 8-12 reps (30-45 degrees). Tempo 1-2 sec load, 1-2 sec hold, 2-3 sec recovery
  • Targets Gluteus medius

10 reps, 2 sets, 1 sec hold

  1. Seated knee extension

Sit upright, your shoulders back and down. Extend one leg out in front of you. Flex the knee back to the neutral position and switch legs. Extend the leg out and then flex.

  • 2-3 sets, 8-12 reps. Tempo 1-2 sec load, 1-2 sec hold, 2-3 sec recovery
  • Targets Quadriceps muscles

10 reps, 2 sets, 1sec hold

  1. Calf raise holding on

Stand with both legs straight and at hip-width apart. Hold on to a wall or supportive object for balance. Rise up onto your toes, keeping your legs straight, and control the movement back down to the start position.

  • 2-3 sets, 8-12 reps. Tempo 1-2 sec load, 1-2 sec hold, 2-3 sec recovery
  • Targets Calf muscles

10 reps, 2 sets

 

Download as a PDF of our Simple Chair exercises here to print and keep for reference Flyer-Chair Exercises