Tag Archives: thigh workout

Leg Extensions – Quads exercise at work

Leg Extensions – Quads exercise at work

quadriceps workout at work

Nel is exercising his quads at his desk at work.

Keeping fit while at work can be a challenge. You are stuck behind a desk and there’s a ton of work which needs to get done. But do not despair, there are plenty of good exercises well suited for your office space and this is just one of them. Leg extensions are great because they are easy to do and you don’t even have to take your focus away from the computer screen and still work your quads. The leg extension is an isometric exercise (static). This means that your joints or muscle length doesn’t change during the exercise.

Sit up straight and tense your abs. Lift one of your legs straight out to hip level and keep the foot pointing slightly upwards. Tense your quad (thigh) and maintain the tension for a desired period of time before relaxing and lowering your leg. Repeat for the desired number of repetitions and then switch to the other side. You can start with about 10 seconds for each rep, but feel free to do as short/long as you feel like.

An alternative version is to perform the leg extension as a dynamic/isotonic exercise. When your leg is extended, slowly move it up and down while keeping the muscle tensed. Repeat for the desired number of repetitions and then switch to the other side.

Check out more office workouts here.

Leg Flexing – on the couch

leg workout in the sofa
Exercise: Leg flexing
Situation: Watching TV
Exercises: Legs

If you find yourself laying down in the couch, why not seize the moment and work your thighs.

Flex your legs as many times as you can. Relax, and then do another couple of sets. As easy as it gets but quite effective.

Couch Bike – Leg workout in the sofa

exercise legs in the couch
Exercise: Couch Bike
Situation: Kicking back in the sofa
Exercises: Legs

A good little Nano Workout you can do when kicking back in the sofa at home. You can also try to do it on a smaller chair e.g. at the office.

Lean back and rest on your elbows. Cycle with your legs for as long as you can. Take a rest and do another set..or two. Your abs will also get to work a bit in this exercise.