Chair Squat to Toe Stand
Strengthen legs & improve balance with this combo move! Squat, stand, & rise onto your toes. Great for all fitness levels.
The Chair Squat to Toe Stand is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and core. No equipment needed: it uses just your bodyweight.
Chair Squat to Toe Stand Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Abdominals (rectus abdominis)
Chair Squat to Toe Stand Variations and Alternatives
How to do the Chair Squat to Toe Stand
Chair Squat to Toe Stand
Positioning:
Start by standing tall with your feet shoulder-width apart.
Keep your arms crossed over your chest or extend them in front of you for balance.
Ensure your back is straight and your core is engaged.
**Movement 1. Squat Down:
Begin by bending at your knees and hips, lowering your body as if you are going to sit back into a chair.
Keep your weight centered over your heels and ensure your knees do not extend past your toes.
Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
Return to Standing:
Press through your heels to rise back up to a standing position.
Extend your legs fully and engage your core at the top.
Toe Stand:
Once fully upright, lift your heels off the ground, rising onto your toes.
Hold this position for a moment, balancing on your toes.
Lower Back Down:
Slowly lower your heels back to the ground, returning to the standing position with your feet flat.
Repeat:
Perform the squat again immediately after returning to the standing position.
Aim for 10-15 repetitions, resting if needed.
Tips:
Focus on your form throughout the exercise to prevent injury.
If you feel off balance, use a wall or chair for support.
Breathe evenly; inhale as you lower into the squat and exhale as you rise.
Start with a few repetitions and gradually increase as you become more comfortable.
Chair Squat to Toe Stand FAQs
What muscles does the Chair Squat to Toe Stand work?
The Chair Squat to Toe Stand mainly works the quads and glutes & hips, with help from the calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Chair Squat to Toe Stand?
None. The Chair Squat to Toe Stand is a bodyweight exercise, so you can do it anywhere.
Is the Chair Squat to Toe Stand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Squat to Toe Stand go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Squat to Toe Stand variations and alternatives?
Similar exercises include the Alternating Bulgarian Split-Squat, Chair Calf Rock Squat, Close-Stance Squat and Knee Deep Bend.
Training calculators
Work out the numbers behind your training before your next session.