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Happy Saturday, ladies! If you’re looking to spice up your leg and booty routine, I’ve got just the workout for you. Today, we’ll go over a lower-body chair workout that focuses on toning and tightening your thighs and booty.
I’m a huge fan of using a chair for lower-body workouts. It adds a unique level of challenge, especially for balance and single-sided exercises. You’ll find that this workout works your legs hard without putting too much strain on your knees, which is a huge plus for longevity and injury prevention.
What You’ll Need
- A sturdy chair or bench
- A yoga mat (optional, for comfort)
- Comfortable workout attire (I’m loving my Nike bottoms and Glyder top for this workout, and you can get 25% off with code “LiveFitGirl”!)
Ready to feel the burn? Let’s break down each move.
1. Single-Leg Squats
How to Do It
- Stand close to the edge of your chair.
- Balance on your right leg while lifting your left leg slightly in front of you.
- Lower yourself down, as if sitting onto the chair, but stop before fully sitting.
- Push through your right heel to rise back up.
- Do 15 repetitions on the right leg, then switch to the left.
2. Split Squats
What to Do
- Stand about 2 feet in front of the chair with your right foot forward.
- Reach your left leg back and rest the top of your foot on the chair.
- Lower both knees, like you’re going into a lunge, focusing the weight in your front leg.
- Use your glutes and hamstrings to straighten your legs and return to standing.
- Repeat 15 times before switching to the other side.
3. Side Step Up + Leg Lift
Ready to work those outer hips? This step-up variation with a side leg lift works the outer glutes and adds a little bonus to the core and obliques.
How to Do It
- Stand sideways to the chair with your right foot on top of the seat.
- Press through your right heel to lift your body up.
- As you step up, bring your left leg out to the side, lifting it parallel to the ground.
- Step your left leg back down and repeat for 15 reps, then switch sides.
4. Booty Bridge
What to Do
- Lie on the ground with your feet resting on the edge of the chair.
- Place your arms by your sides, palms facing down.
- Press into your heels and lift your hips up, squeezing your glutes at the top.
- Lower your hips back down and repeat for 15 reps.
Benefits of Single-Sided Exercises
If you’ve never tried single-sided exercises before, you’re in for a treat. Here’s why they work so well:
Improved balance
You’re forced to stabilize your body on one leg, which activates smaller stabilizing muscles that often get overlooked.
Increased core activation
Since your body is balancing more, your core naturally engages more to keep you steady.
Correcting muscle imbalances
Workout Structure – Quick and Efficient
The best part? You can fit this chair workout into any busy day. I love that it’s quick, yet effective enough to really feel the burn. If you’re short on time, run through the circuit once, but if you’ve got a bit more time, go for 2–3 rounds. Each round should take about 10–15 minutes, so it’s perfect for squeezing into a busy schedule.
| Exercise | Repetitions | Rest Time |
| Single-Leg Squats | 15 reps each side | 30 seconds between exercises |
| Split Squats | 15 reps each side | 30 seconds between exercises |
| Side Step Up + Leg Lift | 15 reps each side | 30 seconds between exercises |
| Booty Bridge | 15 reps | 30 seconds between exercises |
Don’t Forget to Stretch!
After your workout, give those legs some love with a quick stretch. Focus on your hamstrings, quads, and glutes to release tension and avoid soreness the next day. Trust me, you’ll thank yourself later!
The Bottom Line
Who knew something so simple could give such a killer burn? Your legs might feel like jelly right now (trust me, I’ve been there!), but that’s just proof you’ve worked them hard. Always keep in mind that progress happens with consistency, so keep at it and those toned thighs and perky booty will be yours before you know it.
