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chair pose — video demonstration

Chair pose: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight quads exercise, no equipment.

watch for these things

  • 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.

→ full chair pose guide — step-by-step instructions, muscles worked & all form tips

watch next

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

train it, don’t just watch it

chair pose is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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