Chair Glued Heel Leg Extension

1. Starting Position:
- Sit on the edge of a sturdy chair.
- Keep your back straight and shoulders relaxed.
- Place your feet flat on the ground, hip-width apart, and your knees bent at a 90-degree angle.

2. Foot Positioning:
- Bring your heels together, so they touch each other.
- Your feet should be slightly elevated from the ground with your toes pointed slightly outward.

3. Engage Your Core:
- Tighten your abdominal muscles to maintain stability throughout the exercise.

4. Movement:
- Slowly extend one leg out in front of you while keeping the other foot grounded.
- Straighten your leg until it is parallel to the floor while maintaining contact of your glued heels.
- Hold the extended position for a moment at the top of the movement.

5. Return to Starting Position:
- Slowly lower your leg back to the starting position, keeping your heels glued together.

6. Repetitions:
- Perform 10-15 repetitions on one leg before switching to the other leg.

7. Breathing:
- Exhale as you extend your leg and inhale as you return to the starting position.

8. Cool Down:
- After completing both legs, gently shake out your legs and stretch as needed.

Tips:
- Keep your movements slow and controlled to avoid any strain.
- Focus on using your quadriceps (front thigh muscles) to lift your leg.
- If you’re struggling with balance, hold onto the edges of the chair for support.