Chair Glued Heel Leg Extension

1. Starting Position:

   • Sit on the edge of a sturdy chair.

   • Keep your back straight and shoulders relaxed.

   • Place your feet flat on the ground, hip-width apart, and your knees bent at a 90-degree angle.

2. Foot Positioning:

   • Bring your heels together, so they touch each other.

   • Your feet should be slightly elevated from the ground with your toes pointed slightly outward.

3. Engage Your Core:

   • Tighten your abdominal muscles to maintain stability throughout the exercise.

4. Movement:

   • Slowly extend one leg out in front of you while keeping the other foot grounded.

   • Straighten your leg until it is parallel to the floor while maintaining contact of your glued heels.

   • Hold the extended position for a moment at the top of the movement.

5. Return to Starting Position:

   • Slowly lower your leg back to the starting position, keeping your heels glued together.

6. Repetitions:

   • Perform 10-15 repetitions on one leg before switching to the other leg.

7. Breathing:

   • Exhale as you extend your leg and inhale as you return to the starting position.

8. Cool Down:

   • After completing both legs, gently shake out your legs and stretch as needed.

Tips:

• Keep your movements slow and controlled to avoid any strain.

• Focus on using your quadriceps (front thigh muscles) to lift your leg.

• If you’re struggling with balance, hold onto the edges of the chair for support.