This exercise will help you keep your legs lean & mean!

Not only do your legs support many of your daily activities, but they are essential to an active, healthy lifestyle. Doing squats will help your legs nice and strong. There are several different types of squats that you can do, and you can even do them while hanging out watching your fave TV show. Here are some pointers from sparkpeople.com, livestrong.com and  about.com

Sit Squats (from Spark People) 

Starting Position
Stand facing away from your couch (like you're about to sit). Keep your feet about hip-width apart, and stand up tall with abs pulled in. 

Action
Inhale and squat down and back, as if you're about to sit onto the couch, until your thighs barely touch the seat of the chair. Exhale and stand back up to repeat one rep. Aim for 8-15 reps and 1-3 sets. 

Special Instructions
Keep your abs in tight to help you maintain your balance, and try to keep your torso as upright as possible (avoid leaning forward as your squat). 

Time Involved: 2-5 minutes 

 

Squat (from livestrong.com)

The squat is called "the granddaddy of all bodybuilding exercises," according to Tim Fritz, CSCS, a writer for the Muscle and Fitness website. Although it is a vital weapon in the arsenal of the strength trainer, proper form is crucial. Begin with feet flat on the ground, shoulder-width apart, and toes pointed forward. Simultaneously shift your hips backward and bend your knees. Pause when your thighs are parallel to the ground. Finally, return to the starting position by pushing your heels into the floor and consciously shifting your hips forward to stand up straight.

Sit-to-Stand

The sit-to-stand targets the same basic muscle groups as the squat, and is performed in much the same way, using similar principles. However, as its name implies, the sit-to-stand offers a period of support prior to the muscle contraction, during which you are sitting down. This exercise is ideal for those in the initial phases of a leg strengthening routine, the elderly, or those with a history of knee problems. Select a surface from which to begin the motion in the seated position; it should allow the feet to be flat on the floor, with the angle of the knee joint not less than ninety degrees.

Modifications and Tips

Resistance can be added to both the squat and the sit-to-stand in order to accommodate increases in your strength. This is usually accomplished by adding weight to a barbell, which is rested across the upper back, or holding dumbbells to the sides or in front of your body. Menshealth.com gives these additional tips: Focus on a spot directly in front of you to keep from slumping, keep your motion smooth throughout the movement, don't let your heels come off the ground, keep your knees over your toes, and don't raise your butt faster than your shoulders.

Wall Sits (from about.com)

The wall sit is a bit different from typical squats since you're holding a static position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body. Here's how to do it:

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees.     

So, since some of us have the day off for MLK Day, try this one while taking a break from your everyday grind. And, of course, always check with your doctor before starting any type of workout routine.