More and more people are skipping the gym and working out from home. A home workout can be both effective and economical. You can build strength with little to no equipment, simply using your body and a few items around the house.
This can be said for lower body training. Building strong legs improves mobility, power, balance and helps burn calories. You do not need several pieces of bulky gym equipment and piles of weights to build effective strength in your legs. You can complete a full lower body workout with five simple exercises and a dining room chair.
Five Lower Body Exercises That You Can Do With A Chair
Sit on the chair with hands on your lap or across the chest. Your knees should be bent at 90 degrees and your feet flat on the floor. Lean forward in the chair, and without using your hands, stand up tall. Slowly sit back down into the chair. Be sure your butt is pushed out behind you as return to seated. Utilize a 1 count up, and a slow 1-2-3 count back down.
Eccentric Heel Raises
Stand behind the chair with hands resting on the back for support. Lift both heels up in the air and hold for 1 count, then slowly lower the heels back to the ground with a 1-2-3 count.
Lay on your back in front of the chair with your heels up on the chair. Your knees should be bent at 90 degrees and arms resting at your side. Lift your backside up off the ground toward the ceiling as high as you can and hold in that position for 3 seconds. Then slowly lower to the ground with a 1-2-3 count.
Standing Lateral Lunges
Stand behind the chair with your hands on the back of the chair for support and feet hip width apart. Take a wide step out to the left and then bend the left knee to 90 degrees, pushing your butt back as if you were to sit on an imaginary chair. Your right leg should remain straight throughout the movement. Be sure to keep your torso as upright as possible. Push off of the left leg and return to standing. Repeat the sequence with the right leg.
Seated Isometric Hip Adduction
Sit in the chair. Your knees should be bent at 90 degrees and feet flat on the floor. Place a soft object between the thighs – this could be a rolled-up towel or pillow. Squeeze the object with your thighs and hold for 10 seconds. Relax the squeeze but still keeping enough tension so the pillow or towel does not drop.
For each of the exercises above, aim for 3 sets with a rep range of 8-15. The key is to focus on slow, smooth movements and engage the muscles you are working. Avoid rushing through the reps. You can complete this full lower body workout in under 30 minutes.