Lunges and squats are two of the best exercises for building lower body strength and muscle. But if you’ve got certain joint issues, injuries, or mobility concerns, squats and lunges may be off-limits.
In my fifteen years as a certified personal trainer, I’ve worked with lots of clients who can’t squat or lunge. Instead, we do the following four chair exercises that target key lower body muscle groups like the quads, hamstrings, glutes, and hip stabilizers. These moves are also a great option for beginners, and they can be made more challenging by using dumbbells and resistance bands.
If you’ve been told to avoid squats and lunges, or even if you just want some variety in your routine, give these four chair exercises a try.
How to do the four chair exercises
Check in with your doctor before trying any new activity. These exercises are appropriate for most people, but your medical team may recommend alternatives based on your specific health history.
Beginners should consider meeting with a certified personal trainer to learn correct form. A trainer can also modify the exercises as needed and can give you progression options when you’re ready.
Start with one set of 10-12 reps for each exercise, 2-3 times a week. Gradually increase to 2-3 sets of each exercise. You can do one set of each exercise and then start over from the beginning (called a “circuit”), or you can perform all sets of one exercise before starting the next move.
You’ll just need a sturdy chair for this workout. Once the exercises start feeling easy, try holding onto a dumbbell for the chair squats and single-leg sit-to-stand, and use a looped resistance band for the standing glute kickbacks and fire hydrants.
Here’s how to do the exercises:
1. Chair squats
- Stand tall in front of a chair with your feet hip-width apart.
- Engage your core muscles.
- Hinge your hips behind you.
- Bend your knees and lower your hips towards the seat.
- Stand back up.
- Continue for 10-12 reps.
2. Standing glute kickbacks
- Stand behind the back of a chair, resting your hands on the seat back.
- Keep your feet hip-width apart.
- Engage your core muscles.
- Squeeze your left glute and kick your left heel behind you.
- Pause briefly.
- Bring your left foot back to the starting position.
- Continue for 10-12 reps, then repeat on the right side.
3. Fire hydrants
- Stand behind a chair with your feet hip-width apart.
- Rest your hands on the chair’s seat back.
- Engage your core muscles.
- Bend your left knee at a 90-degree angle.
- Rotate your left knee towards the ceiling, bringing your inner thigh parallel to the floor.
- Pause briefly.
- Bring your left knee back to the starting position.
- Continue for 10-12 reps, then repeat on the right side.
4. Single-leg sit to stand
- Stand tall with your feet hip-width apart.
- Lift your right foot off the floor, balancing on your left foot.
- Hinge your hips behind you.
- Bend your left knee and lower your hips to the seat.
- Sit down, then stand back up on your left foot.
- Continue for 10-12 reps, then repeat on the right side.
- If the exercise feels too difficult, hold onto a solid structure for support (like the wall or another chair).
Benefits of the four chair exercises
The exercises in this routine strengthen the quads, hamstrings, hip abductors, hip adductors, glutes, and calves without putting excessive strain on sensitive joints.
Chair squats are a functional move that can help older adults maintain independence as they age. Use of the chair reduces the typical range of motion to a more comfortable level. The chair also gives you a “target” to aim for, promoting better form for strengthening the appropriate muscle groups.
The standing glute kickback strengthens the gluteus maximus and hamstrings, while the fire hydrants strengthen the gluteus medius and gluteus minimus. The chair provides additional stabilizing support.
Single-leg squats (or pistol squats) are an advanced exercise that requires a high degree of lower body strength and mobility. The single-leg sit-to-stand mimics that movement, but is accessible for a much wider range of fitness levels. This move enhances balance and reduces any strength deficits between the left and right sides.
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