O’Neill also likes walls sits to target the quads and calves.
- Lean back against a wall.
- Slide down.
- Bend knees 90 degrees.
- Keep arms at sides or out in front of you.
- Remember to breathe in and out.
- Hold for 20 to 30 seconds.
O’Neill says the up-down motion is great for overall lower-body conditioning.
- Stand behind bench or step.
- Step firmly onto bench.
- Keep back straight, lift up.
- Step other foot up.
- Step back down with same foot.
- Alternate feet for 10 to 12 reps per side.
Trainer Whitney Berger is a big fan of this move.
- From standing, sit your hips back into a yoga chair pose.
- Keep feet together, arms overhead, knees behind toes.
- Begin to pulse up and down one inch for 30 to 60 seconds.
Olson points to this move for the quads.
- Hook resistance band to something stable.
- Hook other end around one ankle.
- Step banded leg to side for lateral lunge.
- Keep hips square.
- Sweep other leg behind you into curtsy lunge.
- Do 8 to 10 reps per leg.
Pilates instructor Lesley Logan says these work your thighs, hamstrings, and quads.
- Lie on side, legs straight, shoulders and hips aligned.
- Prop head on hand.
- Flex bottom foot, point top foot and raise to hip height.
- Lower back down.
- Do 5 to 10x per leg.