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Equipment Substitute(s): Chair, Couch, Bedside, Balance Pad, Pillow….
Target Muscle(s): Front Thigh (Quadriceps)
Goal(s): Leg Strength
To Start: On the edge of a seat (see equipment substitute(s)) begin upright with your arms at your sides and feet flat on the floor in front of you. Lean forward with a neutrally flat back, nose over toes. Use your hands on either side of your seat to help support the weight of your body. Your ankles should be slightly bent, but your heels should be down on the pad (see equipment substitute(s)).
Full Version – Push onto the pad with your feet only. Do not use your hands to help support your body. Then, return to the start. Repeat.
Modified Version – Push onto the pad with your feet. At the same time, push down onto your seat with your hands. Hold for a count. Then, return to the start. Repeat.
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Fitness Tips: Exhale when exerting force. Pull your belly button into your spine throughout the exercise. Many exercises can be done on your couch or bed if you are unable to get down onto the floor.
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