https://www.livestrong.com/article/13728952-20-minute-lower-body-workout-chair/ LIVESTRONG
Whether your gym has yet to reopen or you just don’t feel like leaving the house, now is the perfect time to get out a chair and give this lower-body workout a try. You’ll hit each of the major muscles from glutes to quads and hamstrings to calves.
Try This 20-Minute Lower-Body Chair Workout
Do: each set of 3 exercises back-to-back for 3 rounds (2 chair exercises plus jumping jacks), then rest for one minute before moving to the next set of 3 exercises.
Fitness Model: Courtney Winfield
Move 1: Step-Up
SETS 3
REPS 15
REGION: Lower Body
- Start by placing your entire right foot on the chair.
- Press through your right heel as you step up onto the chair, bringing your left foot to meet your right so you are standing on the chair.
- Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
Move 2: Lying Hip Thruster
SETS 3
REPS 15
REGION: Lower Body
- Lay your upper body and glutes on the floor and place your heels on the chair.
- Use the force on your heels to push your glutes and lower back off the floor.
- Thrust upward just enough until your upper body and lower body are aligned.
- Lower down with control.
Move 3: Jumping Jacks
SETS 3
REPS 15
TYPE: Cardio
- Start by standing with your legs together and your hands at your side.
- Jump into the air, simultaneously separating your feet and lifting the arms up overhead.
- Without resting, jump again and return to the starting position.
Move 4: Body-Weight Squat
SETS 3
REPS 15
REGION:Lower Body
- Stand in front of a chair with your feet hip-width apart.
- Bend your knees and hinge your hips back to lower your glutes toward the chair without actually sitting down.
- With the majority of your weight in your heels, press through your feet to return to standing.
Move 5: Glute Kickback
SETS 3
REPS 15
REGION>Lower Body
- Holding onto the back of the chair, stand with your hips hinged slightly back.
- Slowly lift one leg, keeping your knee bent, until the sole of your foot faces the ceiling and your thigh is parallel to the floor.
- Lower that leg and repeat.
- Do all your reps on one side before switching legs.
Move 6: Jumping Jacks
SETS3
REPS15
TYPECardio
- Start by standing with your legs together and your hands at your side.
- Jump into the air, simultaneously separating your feet and lifting the arms up overhead.
- Without resting, jump again and return to the starting position.
Move: 7 Single-Leg Squat
SETS 3
REPS 15
REGION: Lower Body
- Stand tall with your core engaged.
- Extend one leg out in front of you, putting your weight in the heel of your other leg which will stay on the ground.
- Balancing on your grounded leg, bend your knee, hinge your hips back and sit down on the edge of the chair.
- Then stand back up.
Tip
With each rep, try to rely less and less on sitting your full weight into the chair at the bottom.
Move 8: Standing Hip Abduction
SETS 3
REPS 15
REGION” Lower Body
- Using a chair back for balance, stand tall and lift one leg off the floor as you balance on your other foot.
- Without bending your knee, raise the lifted leg out to the side of the body.
- Bring your leg back down and cross your foot in front of the standing leg as far as you can, keeping both legs straight.
Move 9: Jumping Jacks
SETS 3
REPS 15
TYPE: Cardio
- Start by standing with your legs together and your hands at your side.
- Jump into the air, simultaneously separating your feet and lifting the arms up overhead.
- Without resting, jump again and return to the starting position.
Move 10: Single-Leg Hip Bridge
SETS 3
REPS 15
REGION: Lower Body
- Start by lying flat on your back.
- Place one heel on the chair and float the other above the chair.
- Press into your heel on the chair and drive up through your heel to raise hips to the chair’s height.
- Squeeze your glutes at the top, then lower back down and repeat.
Move 11: Wide Squat
SETS 3
REPS 15
REGION: Lower Body
- Stand in front of a chair with your feet at an extra-wide stance (beyond hip-width).
- Bend your knees and lower your glutes toward the chair without actually sitting down.
- Keep your knees over your ankles and place your weight in your heels throughout the full range of motion.
- Press through your heels to return to standing.
Move 12: Jumping Jacks
SETS 3
REPS 15
TYPE :Cardio
- Start by standing with your legs together and your hands at your side.
- Jump into the air, simultaneously separating your feet and lifting the arms up overhead.
- Without resting, jump again and return to the starting position
