Single Leg Chair Squats (BUTT LIFTER)

Move of the week: Single Leg Chair Squats

Single-leg exercises will help build better balance, coordination and body awareness. They not only work the obvious larger muscles like the gluteus maxims, quads and hamstrings, they also work the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can’t duplicate training two legs at a time.

Targets: Butt (glutes), Quads, Core & Hamstrings, Quadratus Lumborum

Step 1:
Sit on the edge of your chair with your knees bent at a 90 angle. Shoulders should be rolled back and away from your neck, with a straight back, abs tight. Extend one leg and both arms straight out in front of you.

Step 2:
Stand up; Press through the heel that’s on the ground to stand up. You’ll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze.

Step 3:
While keeping your balance on one foot and your arms still out in front of you, shift your hips back and down to sit back into your chair. Make sure you are not leading with your knee when sitting back down. Always lead with your hips first.

Repeat each leg 8-15 reps, 3 sets.

Note: To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time as well.

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