Calves and Quads Exercise

Before you begin, make sure you have enough space to fully extend your legs.

Step 1: Sit straight with your feet planted flat on the floor in front of you.
Step 2: Place your hands under your right thigh.
Step 3: Lift your right leg from your hip flexor and fully extend it straight from the knee.
Step 4: With your leg fully extended flex your upper leg muscle and hold for 10 seconds.
Step 5: Lower your right leg slowly, once again placing your foot flat on the floor.
Step 6: Repeat the exercise with the left leg.
Step 7: Do 3 reps. 
Put together your own office fitness routine by reviewing the exercises in our Workplace Fitness Library.
Source: Work Awesome

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