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Just One Move - Movement Snack

Strength Building #5

Enjoy a fully seated strength workout from the comfort of your favorite chair— targeting multiple muscles with low-impact, accessible moves for everyone.
Movement 1 of 1

Quad Squeezes

Easy peasy lemon squeezy!

Instructions

  1. Sit or lie down on the ground with your legs straight (if sitting on a chair, sit on the edge of your seat with your legs straight in front of you)
  2. Squeeze the muscle on the top of your thigh (quadriceps) by trying to push the back of your knee downward, toward the floor
  3. Hold the squeeze for 10-15 seconds before relaxing your leg and repeat for 3-5 rounds
  1. Sit or lie down on the ground with your legs straight (if sitting on a chair, sit on the edge of your seat with your legs straight in front of you)
  2. Hold a towel or band under your knee to add resistance
  3. Squeeze the muscle on the top of your thigh (quadriceps) by trying to push the back of your knee downward, toward the floor
  4. Hold the squeeze for 10-15 seconds before relaxing your leg and repeat for 3-5 rounds
No Hard Variation Yet

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Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Small Wins Feed

Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

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