Lower Body

Quad focused Air Squats (or Chair stands)

Slow and controlled bodyweight squats focusing on quadriceps engagement.

Leg raises seated

Lying or standing movements targeting hips and legs from various angles.

Leg raises standing

Lying or standing movements targeting hips and legs from various angles.

Butt Kicks (slow controlled version)

Slow, controlled movement focusing on hamstring contraction and lower body control.

Chair Leg Extensions

Seated movement to strengthen quadriceps, lifting the lower leg straight from a chair.

Calf raises

Standing exercise to strengthen the calf muscles by pushing up onto the balls of the feet.

High Knees (slow controlled version)

Slow, controlled movement focusing on hip flexor mobility and lower body control.