Preparation
Choose a stable chair
Start Position
Stand upright facing the chair and not too far from it
2‹Þ
Lift one leg up and put the foot safely on the chair. Press the foot into the chair and put your weight on this foot. With an explosive push of both legs, lift yourself up onto the chair
End Position
Stand firmly on both legs on the chair
2‹Þ
Lift one foot and make sure to balance safely on the other leg. Move the free foot backward and start bending the standing leg to lower the body down to the floor again. Once you stand on the floor, step down with the other foot too
Repeat
Back to the start position. Repeat for the planned number of times
Alternation
You can use different patterns to alternate the foot:
- step up and down with the same foot always
- switch foot at the bottom
- switch foot at the top
Purpose
Strengthen the leg muscles, mainly the quadriceps muscles on the front of the thighs, the hips and buttocks. Balance