The next time you need a break from desk work, but do not have enough time to go to the gym for a full workout, try these lower body exercises that can be performed at your chair. These exercises are also great for older adults who do not have a gym membership, but wish to incorporate some strengthening exercises into their routine at home. Commercially made ankle weights may be used for the activities pictured below or you can make your own "weight" by filling a sock with dried beans or rice and then tying it around your ankle. An example of a homemade sock weight is found in the photos below.

To reduce the risk of injury, use a sturdy chair to perform these exercises. It should be able to support your weight for both the seated and upright activities. For added safety, your chair should be pushed securely against a wall. To reduce muscle soreness and/or injury, perform a light warm-up (e.g., walking in the halls at work) prior to starting these strengthening exercises. Remember to breath when doing the exercises. You should exhale while you lift the weight or exert the force.

Seated Leg Extension - strengthens quadriceps muscles (the front of your thigh)

Step One: Secure an ankle weight around one of your ankles. Sit comfortably with your back against the backrest of the chair. Your feet should should be about shoulder width apart.

Step Two: In a controlled motion, slowly lift your weighted lower leg by extending your knee. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8- 12 repetitions per leg. Note: you may lightly grasp the seat of your chair for support, but if you need to hold it tightly and strain to lift your lower leg, then the weight is too heavy and you need to choose a lighter one. Also, you may find performing this exercise is more comfortable in a chair with a cushion. You can also place a towel under your thigh for added comfort if you do not have a cushioned chair.

One-legged Squat - strengthens the buttocks, quadriceps, and hamstrings muscles (the back of your thigh)

Step One: Stand behind your chair with your feet shoulder width apart and your hands holding onto the chair's backrest.

Step Two: Lift your left foot up off of the floor by bending your left knee. While supporting yourself on the chair, lower your body toward the floor by bending your right knee to about 45 degrees. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions per leg. If you find that performing the one-legged squat is too difficult, you can perform a traditional squat instead. Step one will remain the same. In step two, both feet would remain planted on the floor while you slowly lower your body by bending your knees to about 45 degrees.

Hamstring Curls - strengthens the buttocks and hamstrings muscles

Step One: Secure a weight around your left ankle. Stand behind your chair with your feet shoulder width apart and your hands holding the backrest.

Step Two: While bracing yourself on the back of the chair, lift your left foot up off of the floor toward your buttocks by bending at your knee. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions per leg.

Heel Raises - strengthens calf muscles

Step One: Stand behind your chair with your feet shoulder width apart and your hands holding onto the backrest.

Step Two: While bracing yourself on the back of the chair, raise your heels a few inches up off of the floor until you are on your tiptoes. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions. Note: to make this exercise more challenging, use ankle weights.

Side Leg Lifts - strengthens hip abductors, quadriceps, and buttocks muscles

Step One (pictured above in first heel raises photo): Secure a weight around your left ankle. Stand behind your chair with your feet shoulder width apart and your hands holding onto the backrest.

Step Two: While bracing yourself on the back of the chair, extend your left leg out to your side. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions per leg.

Chair Squat - strengthens core stabilizers and quadriceps muscles

Step One: Sit at the edge of your chair with your hands on your hips and feet flat on the floor shoulder width apart.

Step Two: With your hands remaining on your hips, tighten your abdominal muscles and stand up until your buttocks is off of the chair and you have a slight bend in your knees. Do not fully extend your knees. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions.

Chair Raises- strengthens core stabilizers, shoulder, and triceps muscles.

Step One: Sit on the edge of a chair with your feet shoulder width apart. Place your hands on the chair's arms with your elbows slightly bent.

Step Two: With your feet firmly planted on the floor, tighten your abdominal muscles and extend your arms to push your buttocks up off of the chair. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.