Chair Stand

Quads, GlutesChair

Chair stands are a functional leg and glute exercise that trains the squat pattern safely for all fitness levels.

How to do it

1Sit on the edge of a sturdy chair with feet shoulder-width apart and heels firmly planted.

2Lean your torso slightly forward with a flat back, extending arms forward or crossing them over your chest.

3Exhale, drive through your heels, and stand up tall, fully extending your hips.

4Pause briefly at the top while keeping upright posture.

5Inhale, push your hips back, and sit back down with complete control.

Common mistakes

Letting your knees cave inward during the rise or descent, putting stress on the knee joints.

Pushing off your thighs or chair with your hands, reducing leg muscle work.

Dropping heavily onto the chair without muscle engagement.

Breathing

Exhale as you stand up, and inhale smoothly as you lower back onto the chair.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.