Chair squat (prenatal)

Pre/postnataleasyrepsno equipment

Standing in front of a chair, the hips sit back and down until they lightly touch the seat, then stand back up; a strengthening move for the legs and buttocks that uses the chair for safe depth.

How to do it

1. Stand in front of a sturdy chair, feet hip to shoulder width, toes slightly out, with a counter or table within reach if you need it.
2. Breathe in and sit the hips back and down, knees over the toes, chest up, until you lightly touch the chair.
3. Breathe out and press through the heels to stand; never hold your breath or strain.
4. Do 8-10 slow reps; stand up slowly to avoid dizziness, and stay in a comfortable depth.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: quads, glutes, abs