Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Get Great Legs in 3 Moves

Sculpt sexy legs with this 15-minute routine designed for your fitness level. No running required! All you need is a sturdy chair and a phone book. Do 3 sets of each move.

  • Comment Comments (0)
  • Print Print
chair bump squat
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Prev 10 of 10 Next
Prev 1 of 10 Next

Beginner Move 1

Chair Bump Squat

Targets: Hips, glutes, quads

Stand about 1 foot away from chair with your back facing the seat, knees slightly bent. Squat, keeping knees behind toes, and tap butt onto seat. Squeeze glutes to stand back up. Do 10 reps.

(Our athlete model, Muriel, loves running, swimming, cycling, and doing yoga.)

What do you think of this story? Leave a Comment.

Prev 2 of 10 Next

Beginner Move 2

Standing Hip Flexion Plus Extension

Targets: Core, hip flexors, hamstrings

Stand with right foot on a phone book, keeping left foot above floor, right leg straight and left foot flexed. Lift left knee as high as possible. Lower leg, then swing it behind you, keeping leg as straight as possible, toes pointed. Do 10 to 15 reps. Switch sides; repeat.

What do you think of this story? Leave a Comment.

Prev 3 of 10 Next

Beginner Move 3

Standing Hip Abduction

Targets: Core, hip abductors

Stand with right foot on a phone book, keeping left foot above floor and right knee slightly bent. Lift left leg to the side as high as possible; lower. Do 10 to 15 reps. Switch sides; repeat.

What do you think of this story? Leave a Comment.

Prev 4 of 10 Next

Intermediate Move 1

Seated One-Legged Squat

Targets: Hips, glutes, quads

Sit on chair, with left foot on floor and right foot elevated. Pressing through left heel, lean body slightly forward and stand up, squeezing glutes. Sit down, keeping right foot lifted the entire time. Do 8 to 10 reps. Switch legs; repeat.

What do you think of this story? Leave a Comment.

Prev 5 of 10 Next

Intermediate Move 2

Step-Up Plus Knee Lift

Targets: Core, hip flexors, glutes, quads

Stand beside chair, with legs about hip-width apart and knees slightly bent. Step onto seat with right foot, then lift left knee toward chest. Step down with left foot, then right. Do 10 reps; switch sides and repeat.

What do you think of this story? Leave a Comment.

Prev 6 of 10 Next

Intermediate Move 3

Alternating Lateral Step-Up

Targets: Hip abductors/adductors, glutes, quads, calves

Stand in front and slightly to left of chair. Place right foot on seat and step up with left foot. Step across seat and down on right side of chair with right foot, then left. Step up and across to left. Do 10 reps.

What do you think of this story? Leave a Comment.

Prev 7 of 10 Next

Advanced Move 1

Crossed Seated Squat

Targets: Quads and glutes; stretches hips, IT band

Sit on chair, with left foot on floor and right ankle on left knee. Lean into left foot and stand up, squeezing glutes. Sit back down, keeping right ankle on left knee the entire time. Do 10 reps. Switch sides; repeat.

What do you think of this story? Leave a Comment.

Prev 8 of 10 Next

Advanced Move 2

Step-Up Plus Hip Flexion/Extension

Targets: Hip flexors, glutes, quads, hamstrings, calves

Stand beside chair, feet hip-width apart. Step up with right foot, knee slightly bent. Raise left leg and kick it forward. Step back down with left foot, then right. Step up again and kick left leg behind you. Step down. Do 10 reps.

What do you think of this story? Leave a Comment.

Prev 9 of 10 Next

Advanced Move 3

Alternating Lateral Jump

Targets: Hip abductors/adductors, glutes, hamstrings, calves

Stand with feet shoulder-width apart, knees slightly bent. Lunge to right, keeping right knee behind toes and left leg straight. Jump up, landing with left knee bent and right leg straight. Do 15 reps.

Originally published in FITNESS magazine, August 2007.

What do you think of this story? Leave a Comment.

What do you think? Review this slideshow!

7540220950
brandnewcompany8 wrote:

I came across this great website http://extrafatcleaner.com there are lots of tips on muscle workouts, best legs workouts, best workout plans and much much more...I have been able to apply some of those tips and I have seen results.

9/6/2013 05:21:19 PM Report Abuse
amandacgilbert wrote:

@dksaladin -- Not wanting to look up the word "glutes" make it seem as though you're not very motivated to get in shape. For the record, they're the muscles in your butt.

4/10/2013 12:26:37 PM Report Abuse
dksaladin wrote:

What are glutes???? Need to use terminology that beginner can relate too! Sure we can look it up, but why should we?

12/3/2011 08:11:51 AM Report Abuse
catherinetina72 wrote:

i find very helpful and good and i am motivated to continue ny areobic exercises

7/13/2010 01:24:17 AM Report Abuse

Add your comment


You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook