Male model ex_IXSEH2

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Upper Legs · Cable

Cable Narrow Chair Stand-Up

beginnerstrength

Cable Narrow Chair Stand-Up is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings and core assisting. It needs a cable and a chair. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Core · Rectus Abdominis, Obliques

How to do Cable Narrow Chair Stand-Up

Attach a rope to the low pulley on the machine. Grasp the end of the rope in each hand and bring it close to your chest.Feet close together, flat on the floor, knees bent at a 90-degree angle.
Push through your heels and extend your legs to stand up, keeping the handles close to your chest.
Slowly lower yourself back down to the seated position, controlling the movement.
Repeat for the desired number of repetitions.

Form tips

Focus on pushing through your heels to engage your glutes and quads effectively.
Exhale as you stand up and inhale as you sit back down.
Ensure your back remains straight and avoid rounding your spine.

Cable Narrow Chair Stand-Up alternatives

Step Up on Chair Bodyweight

Quads · beginner

Kettlebell Step Up

Quads · intermediate

Kettlebell Step-Up (Variation 2)

Quads · intermediate

Bodyweight Step-Up on Step Box

Quads · intermediate

More quads exercises

Barbell Side Step Up

Quads · intermediate

Barbell Narrow Stance Squat

Quads · intermediate

Dumbbell Narrow Stance Squats

Quads · intermediate

Dumbbell Step Up on Bench

Quads · intermediate

Barbell Step Up on Bench

Quads · intermediate

Dumbbell Step-Up With Knee Raise

Quads · intermediate

Chair Back Lunge Left Resistance Band

Quads · beginner

Dumbbell Single Leg Step-Up

Quads · intermediate

Cable Narrow Chair Stand-Up FAQ

What muscles does Cable Narrow Chair Stand-Up work?

Cable Narrow Chair Stand-Up mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and core work as secondary muscles.

What equipment do you need for Cable Narrow Chair Stand-Up?

You need a cable and a chair.

How many sets and reps of Cable Narrow Chair Stand-Up should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Narrow Chair Stand-Up good for beginners?

Yes. Cable Narrow Chair Stand-Up is rated beginner, so it's a sound choice while you learn to train the quads.

How many calories does Cable Narrow Chair Stand-Up burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Cable Narrow Chair Stand-Up?

Other exercises for the quads include Step Up on Chair Bodyweight, Kettlebell Step Up, Kettlebell Step-Up (Variation 2) and Bodyweight Step-Up on Step Box.

For developers

Use Cable Narrow Chair Stand-Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IXSEH2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IXSEH2",
  "name": "Cable Narrow Chair Stand-Up",
  "model": "male",
  "target": "Quads",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_IXSEH2/mp4-720.mp4?…",
    "poster": "https://…/ex_IXSEH2/poster.jpg?…"
  }
}