Sit down and walk forward on your seat.
Move from your hips and legs, keep your chest up and core tight the whole way.
Scooting across the floor on your seat sounds silly right up until you try it, each shift demands a drive from one leg while the same-side hip lifts and pulls you forward, keeping your quads and glutes working in an unusual seated position. Because there's no standing, no impact, and no equipment, it slots in as floor-based conditioning and a change of stimulus your legs won't expect. It earns its spot in circuits, warmups, and anywhere training could use a bit of humility.
Leg drive and hip action from a seated position, with your trunk working overtime to stay tall. It looks daft, but a few lengths of floor will convince your legs it counts.
No, that's the whole game. Keep your hands off the floor, sit tall, and make your hips and legs do all the travelling.
Smooth floor or short carpet works best, grippy rubber matting makes each scoot harder, which you can treat as a progression rather than a problem. Just maybe not your best pair of shorts on rough concrete.
