@alejandromatias674: If you’re sitting at a desk all day, dealing with tight hips, cranky knees, or you’re looking for a simple way to prepare for leg day, try these seated exercises. Start with 10 reps of banded abductions to strengthen your glute medius and outer hips. Then perform 10 reps of medial banded leg swings to target your inner thighs and adductors. Next, do 10 reps of banded single leg marches to strengthen your hip flexors and improve your walking and running mechanics. Follow that with 10 reps of banded single leg kickbacks to activate your glute max. If your knees need a little extra attention, add seated banded leg presses and knee extensions. These movements help strengthen the quads, increase blood flow around the knee joint, and prepare your legs for activity. Finish with ankle pumps to improve circulation, seated good mornings to strengthen your hips and reinforce the hip hinge pattern, and a seated figure four stretch to loosen up your glutes and outer hips. In just a few minutes, you’ve activated your glutes, hip flexors, quads, adductors, calves, and hips. Whether you’re heading into a workout, getting up from your desk, or trying to move with less stiffness, this routine is a great place to start. Exposure is the best medicine.

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Friday 19 June 2026 00:26:55 GMT