Step 1: Before performing this exercise, make sure your chair is stable and will not roll out from under you.
Step 2: Sit with your buttocks toward the front half of the seat.
Step 3: Keep one foot planted on the floor with the other leg slightly raised out in front. Keep your hands on the arm rest of the chair for support and balance.
Step 4: Using your thigh muscles (not your arms), slowly raise your buttocks off the chair about 6 inches, hold for 1 count, then slowly lower yourself back to starting position.
Step 5: Do 8-12 reps and repeat with the other leg.
Put together your own office fitness routine by reviewing the exercises in our Workplace Fitness Library.