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Leg Strengthener

IntermediateStrengthTier T2

You sit in a chair gripping its sides, with a soft ball between your ankles. You lift both feet together off the floor and hold, while you keep squeezing the ball.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair + pillow or cushion + small ball

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep an upright chair without arm rests, such as a dining chair, and the room bright, well ventilated and clear of tripping hazards.
  • A Bump Ball can be bought, or a soft, large ball or a cushion can be used instead.
  1. A woman sitting on a plain chair with both bare feet flat on the floor and a soft ball held between her ankles, both hands gripping the sides of the seat.

    Step 1 of 3

    Check your posture, keep both feet flat on the floor, hold the sides of the chair, and place a soft ball between your ankles.

  2. The same woman sitting upright with both bare feet lifted together off the floor, the ball still held between her ankles, both hands still gripping the sides of the seat.

    Step 2 of 3

    Gradually lift both feet together off the floor and hold, keeping the ball squeezed between your ankles.

  3. A woman sitting on a plain chair with both bare feet flat on the floor and a soft ball held between her ankles, both hands gripping the sides of the seat.

    Step 3 of 3

    Check your posture, keep both feet flat on the floor, hold the sides of the chair, and place a soft ball between your ankles.

Breathing

  • Breathe normally.

Safety Information

Any exercise programme carries some risk of injury. Consider risks to yourself before taking part, and the exercises should not cause pain or distress. Caution: check with a doctor or other suitably qualified medical professional first if you have any doubt at all about taking part. Keep somebody with you whilst exercising, for reasons of safety and to help with any requirements. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.