Chair Row & Side Steps

What it is

Step one leg out straight to the side while you pull both elbows back, then return.

How to do it

1. Sit tall with arms reaching forward.
2. Step one leg out to the side, keeping it fairly straight.
3. At the same time pull your elbows back and squeeze your shoulder blades.
4. Return to the start and switch sides.

Key tip: Lead the row with your elbows, not your hands.

Who should skip it, and why

• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier

Do the rows with your feet still.

Harder

Hold the squeeze for 2 seconds each time.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.