Chair Pose
Build strength and balance with Chair Pose! Tone your legs, core, and back with this powerful yoga posture.
The Chair Pose mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Chair Pose Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Chair Pose Variations and Alternatives
How to do the Chair Pose
Stand with your feet about hip-width apart.
Extend your arms straight out in front of you at shoulder height, parallel to the floor.
Slowly bend your knees and lower your body as if you were going to sit back into an invisible chair. Make sure to push your hips back and keep your weight on your heels.
Lower down until your thighs are as close to parallel with the floor as you can get, keeping your knees over your ankles and not letting them go past your toes.
Keep your back straight and your core engaged throughout the movement. Your chest should be lifted, and your shoulders should be relaxed, down, and back.
Hold the pose, maintaining the "seated" position, for a set duration, such as 30 seconds to a minute, or as long as you can maintain good form.
Stand back up to the starting position.
Repeat for the desired number of repetitions or sets.
Ensure to breathe normally while holding the pose, and do not hold your breath. The longer you can hold the invisible chair pose, the more endurance and strength you'll build in the targeted muscles. It's also important to keep in mind proper form to avoid knee or back strain.
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Chair Pose FAQs
What muscles does the Chair Pose work?
The Chair Pose mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Chair Pose?
None. The Chair Pose is a bodyweight exercise, so you can do it anywhere.
What workout day should the Chair Pose go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Pose variations and alternatives?
Similar exercises include the Ifbb Pose, Chair Pistol Squat, Bodyweight Squat Pulse and Chair Calf Rock Squat.
Training calculators
Work out the numbers behind your training before your next session.