Single-leg chair squats for strength and balance

Balance is a necessity of life. It is required in almost everything we do. Unfortunately, for many people, balance gets difficult to maintain as they age.

Previously we shared with you a set of three exercises to improve your balance and avoid injury. Today, Tema will show you a new balance exercise that also strengthens the legs, called a Single leg Squat from a Chair. Have a look and follow along!

Set up

For this exercise, you will need a chair or bench that is sturdy. The height will affect the effort required so you may need to find something a little higher if you are less flexible or fit, or lower if you are in peak physical condition. If the chair is too low, it will be quite difficult; too high, and it will be too easy.

To get started, sit down on the chair with your bottom half on and half off the seat. Sit upright and keep good posture to engage your core.  Try not to let your shoulders become round, or your upper body to hunch.

Your feet are flat on the floor and under your knees.

What to do

From the seated position, straighten out your right leg with heel on the floor and toes pointing to the ceiling. From here you will do the single leg squats.

You will bend at the waist so that your chest is over your knees.

Push your weight down into the floor with your supporting left leg.

Rise up. Then push your bottom back and sit back down.

Follow along with Tema as she leads you through a count of 10 repetitions.

After you have completed your set of 10 single-leg squats with the right leg, switch the procedure and do a set of 10 with your left leg extended.

A harder variation

If you feel that this exercises is too easy and you are neither developing your balance nor your leg strength, then try this variation.

Instead of placing the heel of your extended leg on the floor, instead you hold up, hovering a couple inches above the floor, as you perform the sets. This requires more balance and develops more strength in the supporting leg.