Seated Foot/Thigh Pushing
This is another great exercise for your lower body if you are seated in a tight space. Lean back into your seat. You don’t have to be reclined, but just lean back so the length of your spine is supported by the seat. Take your left thigh and left foot and simultaneously shove downwards. It should feel like your thigh is pushing down into your seat and your foot is shoving straight down into the floor (as if it was going to pass through it). At this point you should start to feel your butt muscle or the muscles on the backside of your thigh tightening up. Focus on those things tightening up and hold that pressure for 8 seconds. Then rest and let it all go for 8 seconds. Repeat this 8 to 12 times and then repeat this process on the other side.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.