If you're a frequent traveler, office worker or home exerciser, look no further than a chair to do leg exercises. Although the chair is most notable for its use with upper body exercises, you can also use it to work your lower body. With the addition of ankle weights and resistance bands, you can work every leg muscle. Use a sturdy chair with all of your exercises.
Step-ups
Step-ups work three major muscles--the glutes, quadriceps and hamstrings. A front step-up and side step-up can be done with the chair. To do the front step-up, stand in front of the chair with your feet together and hands at your sides. Step onto the chair with your right foot, then the left foot, and follow the same pattern to step down. Once you've completed 10 to 12 reps, lead with your left foot.
Perform the side step-up by turning sideways, placing one foot on the chair and one foot on the floor. Slowly lift yourself up, hold for a second and lower yourself back down. By turning your body sideways, you place more emphasis on your outer thigh and hip area.
Iso Hamstring Exercises
Isometric exercises involve no lengthening or shortening of a muscle. There are two hamstring variations you can do with the chair--one from a seated position and one from a lying position. To do a shoulder bridge, lie on your back with your heels propped up on the chair. Push into the chair as you lift your hips in the air, slightly bend your knees and contract your hamstrings. Once into this position, hold for 20 to 30 seconds.
With the seated hamstring exercise, extend your legs in front of you, place your heels on the floor and pull them back slightly to contract your hamstrings. Hold this position for 20 to 30 seconds.
Chair Squats
Squats work your glutes, quads and hamstrings in similar fashion to step-ups. The main difference is the position of your body. Stand with the chair right behind your buttocks, feet slightly wider than shoulder-width apart and arms raised above your head. Slowly lower yourself by bending your knees. Once your buttocks lightly touch the chair, stand up and repeat 10 to 12 times. To increase the challenge, perform the chair squat with one leg extended in front of you.
Split Lunge
The stationary lunge is a buttocks and thigh toning exercise performed with your feet in a staggered position. By using a chair, you can increase the challenge. Standing with your back to the chair, lift your right leg and place the top of your foot on the seat. Step forward slightly and lower yourself by bending your knee. Once your left thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, take a rest and switch sides.
Leg Extension
A leg extension machine is used in the gym to isolate the quadriceps muscle on the front of the thigh. This same exercise can be done with a chair and a set of ankle weights attached to your lower legs. Sit in the chair with your right foot slightly elevated off the floor. Steadily extend your leg until your knee is just short of locking out and lower it back down. After you've completed 10 to 12 reps, switch sides.
Abductor and Adductor Exercise
Abduction is an outward movement of your leg. Adduction is an inward movement. By doing hip adduction, you work your inner thighs and by doing abduction, you work your outer thighs and hips. Both exercises can be performed with a chair and a rubber resistance loop fastened to your lower legs. The chair is used for balance with these exercises. To do hip adduction, place one hand on the backrest of the chair, lift your left leg and move it across the front of your body at a slight upward angle. Slowly lower, repeat for 10 to 12 reps and switch sides.
To do abduction, place one hand on the chair, lift your right foot off the floor and move your leg laterally as high as possible. Slowly lower your leg, repeat for 10 to 12 reps and switch sides.
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