Chair-Assisted Lunge

Quads, GlutesChair

Supported lunges to safely strengthen your quads and glutes while keeping balance locked in.

How to do it

1Stand sideways to a chair and place your inside hand lightly on the backrest.

2Take a long step back with your outside leg, landing on your back toe.

3Smoothly drop your hips straight down until your front knee hits a comfortable angle.

4Drive through your front foot to push back to the top.

5Finish your reps, then turn around to hit the other leg.

Common mistakes

Letting your front knee collapse inward, putting dangerous stress on the joint.

Pitching your torso too far forward, shifting the load into your back.

Dumping all your weight into the chair instead of making your legs work.

Breathing

Inhale as you lower down, exhale as you drive back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.