Welcome to this dynamic 10-minute standing leg workout, perfect for anyone looking to strengthen their lower body muscles without the need for floor exercises. This focused routine requires just a chair for balance and a single dumbbell, with its intensity adjustable based on your comfort and fitness level.

It's crucial to perform a warm-up before starting this workout. The exercises integrate smoothly into any 10-minute series routine, focusing on quality and control without pace racing or heavy equipment.

Begin with this low-intensity move focusing on the thighs. Take a big step to the side, cross one leg behind, hinge slightly at the hips, ensuring the tummy is engaged. It's especially ideal for those wanting to stay knee-friendly avoiding squats or lunges.

Using a chair for support, gently hinge forward, and lift the leg outwards. Alternate sides to continuously engage not only the glutes but the standing leg as well, maintaining balance and stability.

With feet wide apart and dumbbell in hand, lean carefully forward making sure to keep the spine straight as opposed to rounded. This exercise greatly benefits the hamstrings.

By shifting from staggered down into deep gradual lifts, one maximizes each thigh engagement while maintaining strict form avoiding knee strain.

Finish with glute enthusing leg sweeps, maintaining core tension while providing a modest glute and quad stretch similar to everyday functional movements.

If by the end of this routine you find additional challenge desirable, consider performing another round, or gradually incorporate more weight over time.

“Thanks for joining me, see you for the next one.”