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Exercise guide
Chair Pose
A standing hold with the hips sunk back and the arms overhead, so the quadriceps and the upper back work isometrically against bodyweight.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · anterior deltoid · erector spinae
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Stand with the feet together or hip-width apart and the weight in the heels.
- Bend the knees and send the hips back as if sitting down onto a chair.
- Raise the arms overhead beside the ears, keeping the ribs from flaring.
- Hold the position for the prescribed time with the chest lifted and the knees tracking over the toes.
- Press through the heels to stand back up.
Technique cues and common mistakes
- Keep enough weight in the heels that you could lift the toes.
- Take the arms slightly forward if raising them fully makes the lower back arch.
- Sink lower for more quadriceps work, but only while the heels stay down.