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how to do chair pose

Sitting back into an imaginary chair with arms raised, chair pose is a standing squat hold that works the quads hard and the glutes and shoulders more than you would expect. Raising the arms makes it more demanding than a plain squat hold, because your upper back and core must keep you upright. It is a useful warm-up for leg days and a way to build endurance before deeper squats. Knees that dislike deep bending may prefer a higher position, which still counts.

▶ watch chair pose on the dedicated video page

primary musclesquads
also worksglutes, shoulders
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Stand tall with feet together or hip-width apart.
  2. Inhale and raise your arms overhead.
  3. Exhale and bend your knees, sitting back as if lowering into a chair.
  4. Keep your weight in your heels and chest lifted.
  5. Hold the position while breathing steadily, then rise back to standing.

how much: Hold for 20–25 seconds, 2–3 times, and sink lower once you can hold the top of the range comfortably.

form tips from the wandelbar coaches

  • Sit your hips back far enough to see your toes past your knees.
  • Reach your arms up alongside your ears while drawing your lower ribs down toward your hips.
  • Press your knees and inner thighs lightly together if your feet are close together.

common mistakes

  • Arching the lower back to hold the arms up — tuck your tailbone slightly and let your arms drift forward.
  • Weight rolling onto the toes — shift back into your heels until you could lift your toes.
  • Shrugging the shoulders up by your ears — relax them down while your fingertips keep reaching up.

make it easier or harder

easier
Keep your hands on your hips or in front of your chest and bend your knees only slightly.
harder
Rise onto the balls of your feet during the hold, or add a twist by bringing your palms to your chest.
chair pose: knees bent, hips back, arms raised overhead, chest lifted
chair pose — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges jumping jacks open position: feet wide, arms overhead forming an X shape jumping jacks high knees mid-stride: one thigh raised to hip height, opposite arm swinging forward high knees wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit

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