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Upper Legs · Body Weight
Chair Pose
Chair Pose is a beginner compound yoga exercise that works the quads (upper legs), with the hamstrings, calves and core assisting. It needs only a chair. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Quadriceps · Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Core · Rectus Abdominis, Transversus Abdominis
- Shoulders · Anterior Deltoids
How to do Chair Pose
- Stand upright with your feet shoulder width apart and raise both arms overhead with your palms facing each other.
- Push your hips back and bend your knees to lower into a squat while keeping your chest lifted and your arms extended overhead.
- Hold the position while keeping your your heels on the floor, and your weight evenly distributed across both feet.
- Press through your heels to return to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Sit your hips back as if lowering onto a chair.
- Keep your knees aligned with your toes without allowing them to collapse inward.
- Engage your core to improve balance and stability.
- Inhale as you lower into the pose and exhale as you return to standing.
Chair Pose alternatives
More quads exercises
Chair Pose FAQ
What muscles does Chair Pose work?
Chair Pose mainly works the quads in the upper legs (Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius). The hamstrings, calves, core and shoulders work as secondary muscles.
What equipment do you need for Chair Pose?
You need only a chair.
How many sets and reps of Chair Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chair Pose good for beginners?
Yes. Chair Pose is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Chair Pose burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Chair Pose?
Other exercises for the quads include Chair Back Lunge Right Resistance Band, Chair Back Lunge Left Resistance Band, Cable Narrow Chair Stand-Up and Barbell Step Up Balance on Box.
For developers
Use Chair Pose 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.
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