This exercise is super functional because it mimics something you do every day: getting up from a chair. It’s also where many people first notice leg weakness.
How to do it: Start by sitting tall in a sturdy chair. Make sure your feet are flat on the floor. Lean forward slightly, get your nose over your toes, and push up to a standing position. As you stand, squeeze your butt muscles. Then, slowly lower yourself back down to the chair with control. If you need help, you can use your hands on the chair or a nearby surface for support. As you get stronger, try doing it without using your hands.
Tips: If it’s too hard, use a higher chair or put a cushion on your seat. If it’s too easy, try crossing your arms over your chest, or even extending them overhead as you stand. Aim for 10 repetitions, and you can do several sets throughout the day.
2. Lunges
Lunges are great for working each leg individually and improving balance. Anatomy
