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Seated Foot Push Against a Spring Bar

IntermediateStrengthTier T2

You sit well back in a chair with both feet in the gap of a light spring bar. You push your feet against the bar, either holding or moving slowly.

Targets: Knee

Stop if

Ease the pressure and do not strain; avoid force.

Also stop if you notice
Trembling in the legs: trembling arms or legs mean you are forcing too hard.
  • 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

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit well back on a plain chair and slip both feet into the gap between the bar's tube and its two ropes, the tube against the soles and the ropes behind the heels. Extend both legs out in front of you and rest your open hands on your thighs.
  • Do not hold the bar or the ropes; push outward with your feet only.
  1. The same man seated well back in a plain chair, both legs stretched out in front with the soles of his shoes against the bar's tube and the ropes hanging loosely behind his heels.

    Step 1 of 3

    Sit well back in the chair with both feet between the tube and the ropes and your legs extended out in front of you, hands resting on your thighs.

  2. The same man in the same seat, the tube now pushed a little farther from the chair by his shoes and both ropes drawn straight behind his heels.

    Step 2 of 3

    Keep your legs extended and push outward with both feet against the bar, holding the push steady while you keep your hands resting on your thighs.

  3. The same man seated well back in a plain chair, both legs stretched out in front with the soles of his shoes against the bar's tube and the ropes hanging loosely behind his heels.

    Step 3 of 3

    Sit well back in the chair with both feet between the tube and the ropes and your legs extended out in front of you, hands resting on your thighs.

What you should feel

Concentrate so that you feel the effect in the muscles the exercise is aimed at, the front thighs and the side stomach.

Breathing

  • Take a deep breath in before you push outward.

Safety Information

See your doctor before starting if you have not had a check-up lately or have a health problem. Stop, rest and tell your doctor if you feel chest pain while exercising. Trembling legs mean the pressure is too hard, so avoid strain and push outward with steady, comfortable effort. 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.