2. Chair squats

“Chair squats can help individuals, especially beginners, maintain proper squatting form,” Tardiff explains. “The chair provides a clear target for how low to go, ensuring that you achieve the desired depth without risking improper technique.”

Having a chair behind you while you squat will also give you the confidence to go lower than you might usually, so you can practise deepening your squat without fear that you’re going to tumble over.

“Chair squats also mimic the action of sitting and standing, making them a functional exercise that can improve your ability to perform everyday activities more comfortably,” Tardiff adds.

How to do a chair squat

Stand in front of a chair with your feet roughly hip-width apart.
Lower yourself down by bending your knees and sitting your hips back as if you were sitting in the chair.
Keep your chest up, core engaged, and your knees in line with your ankles.
Lightly tap the chair with your glutes and then stand back up, driving the weight through your heels.

4 exercises for improving posture and building desk-proof strength – using only a chair