Wall or Chair Squats
Stand in front of a chair or against a wall to maintain balance while doing squats. Keep your feet shoulder-width apart, and while ensuring your back stays straight against the wall, perform controlled squats—slide up and down. If using a chair, sit back and down comfortably without letting your knees extend past your toes. Gradually progress from quarter or half squats to full squats as your knee strength improves.
Targeted Muscle Groups: This exercise primarily targets the quadriceps, hamstrings, gluteus, and calves. By maintaining a seated position and sliding up against a wall or chair, these muscles work together to support and control the movement. [2]
Straight Leg Lifts
While seated upright in a chair with your feet flat on the floor and knees bent, engage the muscles in your thigh. Slowly lift one foot until your leg extends straight out before you. Pause briefly before lowering the leg slowly back to the starting position.
Targeted Muscle Groups: Engages the quadriceps primarily but also involves the hip flexors and abdominal muscles. Lifting the leg straight out in front of you requires controlled movement and stabilization, engaging these muscle groups.
