11. Chair Squat
Chair squat is another exercise that can be performed both without and with weights. This exercise has been geared toward people suffering from bone disorders like osteoporosis.
How do you perform this exercise?
Stand in front of a chair keeping your feet slightly wider than the width of your shoulder. Your chest must be out, shoulders should be down, the core must be kept tight, and hips must be positioned neutrally.
Now, bend your knees and push your butt back to take your body to a seated position. As you are bringing your body down to the seated position, engage the quads and glutes. Even after attaining the seated position, you must keep your muscles engaged. Stand up slowly and again repeat the act. Performing three to five sets of the exercise with 10 to 15 repetitions in each. If you find yourself struggling to perform the exercise with a chair, use a taller object. A few weeks of practice will make you fit enough to perform the exercise using a chair.