Lower body exercises: quad-focused squats, leg raises (seated and standing), and controlled butt kicks.
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.