Exercise of the Week Seated Chair Leg Extension By Joni Hyde of WorkoutsForWomen.com Strengthening the quadricep muscle (front of the thigh) is important to keep knees strong and free from injury. Well toned quadriceps also add to the shapeliness of a woman’s leg. Set Up Place 2 – 5 lb ankle weights on each leg. Sit tall holding onto the sides of a chair. Make sure that you are scooted all the way back. Place a rolled up towel under you knees to raise them up a few inches. Execution Extend one leg out in front of you with foot flexed (toes pulled in to you). Squeeze your thigh muscle at the top of the extension and hold for 2 seconds. Bend your knee and return to start. Repeat 20 times on each side. Be sure not to hyper-extend your knee as you extend your leg out. Hold your abdominals in tight throughout the move. Breathe in through your nose and exhale through you mouth on the exertion of the move as you extend your leg out. Past Exercises of the Week: • Lateral Raise • Pointer • Plies • Push Ups • Hoover • Squats • Prone Leg Raise • Chest Fly • Seated Bent Over Rear Fly • Tricep Dip • Walking Lunges • Concentration Curl For a complete home exercise program visit WorkoutsForWomen.com. With online audio/video instructions and email consultations, members enjoy the benefits of having a personal trainer at their fingertips and on their own schedule.