Chair Workout for Legs – 4 Exercises for Toned Legs

Chair Workouts for Legs

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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

yoga mat

  • 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

sitting squat

Single-leg squats are a real burner! They force you to rely on balance and muscle strength, which helps in working the legs and stabilizer muscles.

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.

Engage your core as you lower down to keep your posture upright. You’ll feel it in your glutes and quads instantly!

2. Split Squats

This one is a killer for the booty and thighs. With one leg elevated behind you, the split squat targets your glutes, quads, and hamstrings while giving a serious stretch to the hip flexors.

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.
Tip: Keep your front knee in line with your ankle and avoid letting it go past your toes. This protects the knee and targets the right muscles.

3. Side Step Up + Leg Lift

How to do Standing Side Leg Raise

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.

Make sure to pause at the top of the step to really engage the outer hip muscles. Keep the leg lift controlled—don’t just swing it up and down!

4. Booty Bridge

glutee bridge

We all know and love the classic booty bridge, but adding the chair elevates the challenge. By lifting your feet off the ground, you’ll engage your glutes and hamstrings in a much deeper way.

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.

Tip: Keep your core tight and avoid arching your back as you lift. Slow and steady wins the race here—focus on really squeezing at the top of the move for maximum results.

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

We all have a stronger side. These exercises help identify and correct those imbalances by working each leg individually.

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

*Repeat this entire circuit 2–3 times, depending on how much time (or energy) you have.

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.

Picture of Isabel Gibbons

Isabel Gibbons

Hello, I'm Isabel Gibbons, a passionate fitness trainer dedicated to helping women achieve their health and fitness goals. I focus on creating accessible and effective workout routines that fit into any busy schedule. Fitness has always been a significant part of my life. I believe in the transformative power of regular exercise and healthy living. My mission is to inspire women to find joy in movement and to lead healthier, more active lives. Through tailored workouts, nutritious recipes, and practical wellness tips, I strive to make fitness enjoyable and sustainable for everyone.
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