Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
chair assisted lunges
Leg · chair · Primary muscle: Quadriceps
Active
Difficulty2/5
Repetitions1–100
Sets1–40
Tempo3-1-2
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Secure a sturdy chair against a wall and stand beside its back with your feet hip-width apart and one hand resting lightly on it.
- Brace your core, keep your chest lifted, and step one foot backward while maintaining most of your weight over the front foot.
- Bend both knees and lower your hips vertically, keeping the front heel grounded and the front knee aligned with the toes.
- Descend to a comfortable depth while using only as much chair support as needed to maintain balance and an upright torso.
- Press through the front foot to return to standing under control, then repeat with the opposite leg.
Muscle focus
Muscles
Primary: Quadriceps
Coaching
Tips
- Use a sturdy chair on a level, non-slip surface and secure it against a wall before beginning.
- Keep your hand relaxed and use the chair only for balance rather than pulling yourself upward.
- Choose a backward step length that lets the front knee track comfortably in line with the toes.
- Keep your torso upright and perform an equal number of controlled repetitions on each leg.
Technique check
Common mistakes
- Using an unstable chair or failing to secure it before exercising.
- Pulling strongly on the chair instead of allowing the legs to perform the work.
- Allowing the front knee to collapse inward.
- Taking a step that is too short and crowding the front knee.
- Dropping quickly into the bottom position instead of moving under control.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes