Targets: thighs, calves, and core
Stand a forearm's distance from back of chair, feet hip-width apart, with toes, knees, and tops of thighs pointing straight ahead. Place palms lightly on back of chair, then lift heels a few inches off floor and press balls of feet into floor. Bend knees and slowly lower hips a few inches, keeping hips over ankles, shoulders over hips, chest lifted, and abs tight. Hold for 5 breaths. Keeping heels lifted, bend knees and slowly lower hips 1 inch toward floor, then press into balls of feet and lift up 1 inch. Continue 1-inch movements for 30 reps.