Seated Leg Extension
Stairs, and the strength to come back down them
- Position
- Seated
- Takes
- 5 minutes
- How much
- 10–12 each leg, 2 rounds
Why this one
The thigh muscle is the first to go and the one stairs depend on. It needs nothing bought: the weight of your own lower leg, held level for two seconds, is plenty of work to begin with — the hold is where the benefit is, not the load.
How to do it
Sit tall toward the front of a firm chair, feet flat on the floor.
Straighten one leg out until it is level with your hip. Do not lock the knee hard.
Hold for two seconds — this hold is where most of the benefit is.
Lower slowly, and swap legs.
Watch for
Swinging the leg up with momentum. If it swings, it is not lifting. Slow enough to stop at any point is the right speed.
Make it easier
Hold for one second, and lift only as high as is comfortable.
Make it harder
Extend the hold to five seconds, or take a slow count of five on the way down.
More for strengthening
Heel and Toe Raises
Steadier footing on uneven ground and curbs
Nothing to buy
How to do it
Seated Row
Pulling a door open, and standing straighter doing it
Uses Figure-8 band with handles
How to do it