THE BETTERBUNDLE 01 · ROUTINE 07 · Lower body
Chair Legs Workout
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Knee Extension
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Knee Extension
10–15 each leg
Heel Raise
15–20 reps
Toe Raise
15–20 reps
Seated March
10–15 each leg
Leg Lift
10–15 each leg
Knee Open-Close
15–20 reps
Heel Slide
10–15 each leg
Seated Leg Press Motion
10–15 each leg
Ankle Circles
10–15 each leg
Isometric Knee Hold
5–10 sec each leg
Quad Squeeze
10–15 reps
Heel-Toe Rocks
15–20 reps
Side Leg Lift
10–15 each leg
Straight Leg Kick
10–15 each leg
Calf Press
15–20 reps
Hamstring Reach
10–15 sec each leg
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs