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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 exercisesCheck 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.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Here’s how to do the exercises:1. Chair squatsStand 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 kickbacksStand 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 hydrantsStand 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
