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» Take 5

You don't need a gym or a killer hill to build tireless quads.

You don't need a gym or a killer hill to build tireless quads.

Stand up with your feet about should-width apart and push your chair back so the front of the seat is about a foot behind your calves. Put your hands on your hips, look straight ahead, keep your back flat, and squat down until your buttocks just brush the chair. Pause briefly, then stand up. Repeat ten times. As you get stronger, you can work up to as many as 50 repetitions. Don’t bend forward at the waist as you do this exercise. Don’t do it if your knees hurt or you have a history of knee problems.

Got Something More Advanced?
Make this exercise tougher by holding light weights in your hands as you squat. Light dumbbells or heavy books work well.