15 Chair Exercises That Will Light Up Your Entire Body

A chair can take a basic move like a squat and make it easier to perform—while also requiring stricter form and giving you a cue (the seat!) as to how far to lower your body. Summers says when learning proper squat technique, a chair gives you a physical cue that allows you to go lower without feeling like you’re falling. It’s also there to sit on if needed. That said, she makes it clear that there is a huge difference between plopping down on the chair versus sitting with control (FYI: You’ll want to sit with control).

Chairs are also great tools for introducing more challenging exercises into the mix. Let’s go back to push-ups, for example. A traditional push-up, where you complete the move from the floor, is a difficult move. But elevating your hands can help make it more doable. So your first step might be performing a push-up with your hands elevated on the seat of a chair. Then once you’ve mastered that you may be able to take the surface closer to the ground—like on a box or step—before performing them right from the floor. Then, to kick it up even further, you can put your feet on the seat of the chair and your hands on the ground, for a decline push-up that feels way harder than a traditional version.

Same applies to a pistol squat, where you squat all the way down with one leg out in front of you. This is a really advanced move. But a move like the single-leg squat to chair (where you raise one leg off the ground in front of you and squat down with the planted foot until your butt touches the chair’s seat—see below!) can help you get used to that movement pattern and build the single-leg strength you’d need to complete it.

What exercises can I do while sitting in a chair?

You can do exercises that are similar variations to strength training moves you may already be doing, as well as some moves that are more chair-specific. Plus, like we mentioned above, you don’t have to actually be sitting in the chair to do some of these moves: In many, you can simply hold onto the chair for support.

If weight-bearing is possible, you can also try standing exercises that use a chair as a prop. Pilates chair exercises—think Pilates barre—are a great example of incorporating a chair into a routine. Instead of a ballet bar, simply grab the back of a chair for support. Just make sure it is sturdy, secure, and tall enough to support your weight. For example, you can try some Pilates chair exercises like leg raises or circles, ballerina squats, plié pulses, and different foot positions (first, second, and third).

You can also use a chair for weighted exercises. For instance, you can do a box squat to a chair with dumbbells racked on your shoulders, a single-arm row with your non-rowing hand on a chair for support, or an overhead press while sitting in a chair. Seated shoulder presses tend to feel a little easier than standing versions, since your core doesn’t need to work as hard to keep you stable.

Along with working on your strength, you can also get in a cardio boost with a chair. Chair exercises can also include cardio moves that boost your heart rate, like seated marching or jacks. A chair is a great prop for helping you loosen up your muscles after your workout too: think stretches, like a seated hamstring stretch, or by performing rehab-type exercises like the foot alphabet.

How can I work out my legs seated or with a chair?

When working your legs with a chair, it’s important to really tap into your mind-muscle connection. Make sure to fire your leg, hip, or glute muscles while you’re working them.

For example, when doing a box squat, really focus on feeling your quads and glutes as you lower your body toward the chair and keep the muscles engaged as you push through your heels to stand up. Or, when doing the glute kick back, remember to really squeeze your glutes as you extend your leg. Also, try to avoid leaning too much on the chair when performing these moves. As you become more familiar with these exercises, you’ll be able to determine how much you need to rely on the chair for balance and stability.

What do you need to know before you start chair exercise?

Make sure the chair you choose is sturdy and able to hold your body weight. That means you may need a different chair for these exercises from your regular work chair—many of the best ergonomic chairs are wheeled, which are no-gos for working out. And be sure to check the floor for slippage; you don’t want the chair to move around while working out. If there’s any movement, slide a yoga mat under the chair.

Also, if you’re looking to add chair exercises due to an injury (whether it’s back discomfort, pain in the neck, or pain in your hips, knees, or ankles), mobility or balance issues, it’s a good idea to get any new exercise program cleared by a doctor or physical therapist first.