Chairs… they’re not only for sitting, you know. They can also be an excellent – and unexpected – piece of fitness kit, says Good Housekeeping’s fitness expert Kim Hawley. This is particularly true if you’re older; seated exercises take the strain off joints and give surprisingly fast results, enabling you to swap gym sessions for at-home workouts.

‘Leg day at the gym typically means squats, lunges and presses, followed by the inevitable inability to climb a flight of stairs without wincing as your muscles protest,’ says Kim. ‘Not everyone, though, can or wants to put themselves through a tough gym session, so we’ve devised a more accessible leg workout anyone can do, anywhere there’s a chair.’

And there’s another reason that we should all be considering seated workouts. Many can be done from the comfort of your seat during long commutes or days in the office. ‘These exercises are a super strong starting point if you have limited mobility,’ explains Kim. ‘Keeping muscles, tendons and ligaments active is vital. But they’re also ideal if you’re seated for long stretches or in a shared space, as you can do them without anyone noticing. In an ideal world, you’d be on your feet for a full leg workout. In reality… that’s not always office-friendly!’

Kim’s four top seated leg exercises

Seated Leg Extensions – Works: Quads
Sit upright, feet flat.
Slowly lift one leg until it’s straight, hold for a few seconds, then lower. Repeat 15–20 reps per side, 3 sets.
Up the ante? Flex your foot and hold for longer.

Inner Thigh Squeeze – Works: Adductors
Place a cushion between your knees.
Slowly squeeze your knees together, then relax. Repeat 15–20 reps, 3 sets.
Up the ante? Hold the squeeze for 3 seconds before releasing.

Calf Raises – Works: Calves
Feet flat → lift your heels while keeping toes planted. Lower slowly. Repeat 15–20 reps, 3 sets.
Up the ante? Add weight on your lap or lean forward to increase pressure.

Glute Squeezes – Works: Glutes
Clench your glutes, hold for 5 seconds, then release. Repeat 15–20 reps, 3 sets.
Up the ante? Hover slightly above the chair, hold, then sit back down.