Munson Home Workouts: Leg Day

Summer is when everyone abandons gyms and goes outside for exercise.

For help making the outdoors—or living room—your own home gym, Munson Medical Center’s Ben Watson has some workouts you can use with a chair, picnic table or park bench.

Sit to stands

Start seated toward the middle or front of the bench with legs bent at a 90 degree angle.

Without using your hands, stand up.

Return to the seated position.

Repeat 8 to 12 repetitions to start and add more as you progress.

To change difficulty:

  • Easier: Gently use hand to stand but make sure legs are doing the most work.
  • Harder: Don’t fully sit. Touch the seat then return to standing.

Single Leg Sit to Stand

Start seated toward the middle or front of the bench with one leg bent at a 90 degree angle, the other leg extended and hovering above the ground.

Without using your hands, stand up keeping one leg hovering.

Return to the seated position.

Repeat 8 to 12 repetitions to start and add more as you progress.

To change difficulty:

  • Easier: Instead of hovering the leg, keep the tips of the toes touching the ground to help with balance.
  • Harder: Don’t fully sit. Touch the seat then return to standing.

Split Squat

Start facing away from the bench with the top of one foot resting on the bench while in a staggered stance lunge position.

Lower by bending the knees while keeping the weight centered.

Straighten to standing.

Complete 8 to 12 repetitions to start and add more as you progress.

To change difficulty

  • Easier: Take leg off of the bench and repeat exercise with both feet on the ground.
  • Harder: Add a pulse at the bottom of the squat.
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