This is a guided, at-home chair-based leg and glute workout led by Natalie Jill that uses only body weight and a sturdy chair (no wheels). The session walks through a series of standing chair-assisted exercises focused on glute activation and leg strength: chair sit-to-stands (both legs then single-leg), standing donkey kicks and a runner's-lunge/donkey-kick combo, turned-chair supported wide squats targeting inner thighs and calves, single-leg mini half-circle hip rotations, and runner's-lunge out-and-in movements. The instructor emphasizes heel-driven force for glute engagement, core/bracing, controlled tempo, breathing, balance/stabilizer training, optional use of ankle weights, and repetitions signaled by verbal cues.
Chapters
Hi, guys. Natalie, Jill here. Welcome back to Happy, healthy and Fit. Today we are doing another leg workout. Leg and glutes, but we're using a chair. So we're doing our own body weight. But anyone could do this. You could do it at home. You don't need a lot of time. You just need a chair. Grab a chair, any chair, preferably not a bar stool, a lower one. Just get a chair, grab one. A sturdy one nearby. No wheels on the bottom. You probably know that, but no wheels on the bottom because I don't want you getting hurt and just your own body weight. And we're ready to get started. We're going to start with literally sitting down, but let me show you what we're going to do here. We're going to activate those glutes because we're working our glutes and our legs. Arms are going to go out in front and we're just going to sit down. But I want you to keep your core tight, abs tight, and I want you to pay attention to the muscles that you're working here. So everything is a very concentrated sit down, not a slouch. Watch me. First, we're just going to sit down, just barely touching it. Sit back up. Here's the thing. You're going to use your heels to drive up, not your toes, because you want to feel it in your glutes. Are you ready? Sitting down, standing back up. Use those heels, feel it in those glutes. Down and up. I want you to keep going until you feel this. If you're not feeling it, I want you to go slower and really concentrate. So normally when people sit, they just slouch. We're not doing that. We're going to use our heels sitting down really strong, using those heels to drive up. Squeeze those glutes to the top. You got this going. Give me a couple more here like this. Then we're going to switch it up. So two more right here.
Last one. All right. Now, you know we're going with this. You know where we should be feeling. We're going to do it with one leg. Are you ready? So we're going to put one leg up and we're going to sit down and it's going to go a little bit slower. Using one leg, you're going to really feel this concentrated. So you ready? Sitting down and up.
Nice job. Down and up. Go as slow as you need to. Use your arms to help balance and pull you up. Keep those abs tight, core in, using just the glutes. Keep that other Leg up. Nice. Down and up.
Give me two more here.
Last one.
Nice. Shake it out. Switching legs. Other side. So we're not walking lopsided. Are you ready? Take it down and up. Down and up. Some of you are noticing this is hard with balance, and that's okay. You're working those stabilizer muscles, training everything. Because we're also working our core here.
So you want that. If this is too hard, you can always put both feet down and start there and work up to the one leg here. No slouching, just down and up. Fizzing that heel. Two more here.
Last one.
Nice job. Shake it out. How are we feeling? All right, moving on to really concentrating on those glutes and hamstring. We're going to lean down here. Holding the sides of the chair or the front. We're right here. You're going to bend your toe in here. Watch me first. It's going to be a donkey kick up. Are you ready? Take it up.
Up. Really feeling that in those glutes. Stay on that toe, on that base. Leg up. Feeling it in both legs. Really feel it in that base leg quad. And also in the glute, especially on that leg. That's moving that active leg up. Good job.
Keep going. Make sure you breathe through this.
Last two. Give me two more. Nice. Shake it out. Good job. Shake it out. All right, switching sides. Same thing. Bending that toe down slightly. Are we ready? Take it out. Out.
A little combination here between little runner's lunge and a donkey kick. We're working everything here. Leg. Have that glute. Nice job.
Keep going. Always breathing. Squat down low here.
Good job.
Give me two more.
Nice. Good job. You did it. All right, we're going to turn the chair around because I need you to hold on to the top of the chair for this one. Turning it around.
And use this for balance. Okay, take our legs. We're going to point our toes slightly out. We're going to take it to a squat down. We're going to work our legs, mostly our inner thighs here. Are you ready? Take it down and back up at the top. Come up on your toes and squeeze. Squeeze so we get our calves in, too. Ready? Down, up. Squeeze. Down, up. Keep going.
Good job holding that chair for balance. If you need it, Always put your arms out in front if you don't want it, especially if you're a beginner. Hold onto that chair for a little bit of balance. Up. All the way up on your toes. Squeeze. Get those calves in. Get low when you squat down. Inner thighs Nice job.
Keep going. Good.
Take it down and up. Down.
Two more here.
Last one. Good job. Shake it out. Nice. All right, moving on to the last exercise here. Getting our whole leg. We're going to do one at a time. Holding the back of that chair for balance. Take your leg forward, out to the side, back and around. Ready? Little mini half circle. Just using your leg, bend that front knee slightly. Take that pressure off your lower back. Feeling it in your whole leg here. Controlled.
Feeling it throughout. Point your toe to make it stronger. Pretending like that is a heavy leg. Maybe heavy for some of us. It's good, but you can put in your head that it's heavier. Pretend like you're pushing through deep sand. Make it work. Challenge those muscles.
Few more here.
Two more little mini half circles.
Good job. Shake it out. Moving on to the other side. Working that other leg. Same thing. Bending that front knee slightly. Leg up. Ready? Take it around and back. Strong leg the whole time. Strong leg. Pushing through sand, moving it through sand. Thinking about it being hard, changing those legs, making them long, lean legs.
Good job. Keep going.
A lot of times people say, can I use ankle weights? Can I add ankle weights to this? Yes, you absolutely can. But you don't need to. Just thinking about it being more intense. Putting that in your head about that sand pushing through that will make you work those muscles.
Last one.
Good job. Taking it onto the last exercise here. You want the small part of the chair for this one. We are going to do a runner's lunge here. Watch me first.
Down low on one of those toes and hold on here for balance. On one of your toes, and the other leg is going to come out and in. Are you ready? Take it back and in. And you're going to feel all that. Work on that base leg. Feeling it in that quad, filling it in that glute. Really working it here. Out and in.
Nice job. They should be burning. You feeling it?
Two more here. Nice. Shake it out. Good job. All right, we're on to the other leg. This is the last part of it. We're in the home stretch. Are you ready? Don't quit now. Here we go. Out and in. Remember, primarily up on that toe. Back and in. Working that base leg. Quad and glute. Out and in.
Getting in there.
Play with the speed. Make it burn for you. Make sure you're feeling it.
Good job, guys. Keep going.
Last few. Give me one more. Nice. Shake it out. How are you feeling? Are you feeling that? There's so much you can do with your own body weight. We just used a chair here to add to it. You guys did great. Comment below, let me know how you did. Also let me know what you want to see next. If you want more, especially if you're looking to get those shredded legs. If that is your goal, then I highly suggest checking out either my Rev4 DVD program which is all home workouts for you, or if you want something really advanced, check out the 12 week super shred down below. Got links for both. All with a goal to help get you happy, healthy and fit. See you guys next time. Bye.
