Low-Impact Training Series: Seated Lower Body Workout

When it comes to health and wellness, every workout helps.  Low impact workouts are an effective exercise method for anyone as they are designed to build strength and improve mobility without putting excessive strain on the joints.

This is the first article in a three-part series that will explore 1) Seated Lower Body Workout 2) Seated Cardio Workout and 3) Seated Upper Body Workout. 

These exercises will provide options to those just getting started with physical fitness or looking to get back on track with their workout routine.

Before you start:

Find an open space in your home and grab a chair that doesn’t impede your range of motion.  A simple kitchen chair or desk chair will do the trick.  For this particular workout, no weights or bands are necessary. 

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

The Workout

This workout is designed to start from the ground up and focus on the lower body.  Every home needs a solid foundation and the human body is no different.  Furthermore, the glutes and legs contain your largest muscle groups and are critical to seeing the results you want. 

Leg Extensions

Take a seat in your chair with your knees facing forward.  Raise your right foot and begin to straighten your knee until it is fully extended.  Hold this position for 5 to 10 seconds and the slowly lower your foot back to the floor.

Repeat 3 sets 10 – 12 reps per leg.

Single Leg Calf Raises

Sit straight in your chair with both feet planted on the floor about the width of your hips.  Start by lifting your right heel off the ground as high as you can while keeping your toes firmly on the floor.  Return your heel back to the ground.

Repeat 3 sets with 10 – 12 reps per leg

Seated Marching

This workout will help engage both your legs and your core.  While siting in the chair with you knees slightly separated, begin to lift your right knee up while keeping you left foot planted on the ground.  Once at the top of the motion, hold this for 3 seconds and then lower your right leg back to the ground. 

Repeat 3 sets with 10 – 12 reps per leg

Pillow Squeeze

For this exercise, grab a pillow that is on the firmer side and take a seat with the pillow placed directly between your knees.  Move both knees inward to squeeze the pillow while engaging your hips and abs.  Hold the squeeze for 5 – 10 seconds and then relax your legs.

Repeat 3 sets with 12 – 15 reps

Heel Slides

Take a seat toward the front of the chair with your knees bent.  Feel free to grab the side of the chair for added stability.  Slowly slide your right out away from your body while keeping your left leg still.  Once the right leg is fully extended, slowly side your foot back toward your body. 

Repeat 3 sets with 15 reps each leg

Flutter Kicks

This one is sure to get your core working overtime!  Sit down toward the edge of your chair and slide your feet out until your knees are fully extended.  Grab the seat of the chair on either side to remain stable during the movement and lean back in the chair for added support.  Lift both feet a few inches off the ground and then begin to raise your right foot slightly higher.  Lower your right foot down even with your left (not all the way to the ground) and raise your left foot slightly higher.  Continue to alternate this movement for 15 seconds.

Repeat 3 sets at 15 seconds per set 

The Bottom Line

Remember that every workout counts and, no matter your current fitness level, seated low-impact training is an effective way to build strength, mobility and stamina.  Plus, your joints will certainly thank you.