Stuck at home working? It’s sometimes nice to find a way to challenge yourself a bit more throughout the day.

I often will add in some single-leg squat variation throughout the day to get my legs moving a bit, ensure I can create tension through my core, and to help with my balance.

Through the video, you see a few different variations.

  • bringing the arms further out over the feet will make the movement a bit easier.
  • Keep those hands up do not use your hands to help push you up off the chair
  • You can start with easy double leg stances adjusting your challenge with the hands
  • Progressing to partial single legs where you focus on pushing through the planted leg while the extended leg acts as a kickstand
  • Over time trying to lift the extended leg

Key points:

  • Try to get your heel as close to under your butt as possible while it can still be flat on the ground
    • This gives the body a proper squatting position
  • Lean forward so your upper body is at least in line with the center of your foot if not a little in front of it.
    • Many people find it impossible to stand up because they are sitting back in the chair and you will not be able to get up until your center of mass shifts in front of your leg.
  • Lower down in control. If you are flopping into the chair you are removing the fun part. Do fewer reps and stay in control, just lightly touching your bum to the seat before standing up again.

Choose a chair squat to do every time you get up throughout the day, it’s just a free workout every time you go to grab a coffee, go to the washroom or get up and stretch.

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by Kyle Babiuk

Kyle is a Bachelor of Kinesiology Graduate and is certified with the Canadian Society for Exercise Physiologists. He specializes in movement analysis, chronic disease management through exercise and strength programming. He’s worked with athletes, individuals with chronic diseases, along with many other individuals trying to achieve their health and fitness goals.