How to Do Chair Pose

Chair Pose is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Chair Pose

  1. 01Stand with your feet together and your weight distributed evenly.
  2. 02Inhale and raise your arms overhead with palms facing inward.
  3. 03Exhale and bend your knees as if sitting back into an invisible chair.
  4. 04Keep your torso long and your chest lifted away from your thighs.
  5. 05Hold the position for the prescribed duration while maintaining deep nasal breathing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chair Pose

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Shift your weight onto your heels to ensure the glutes and hamstrings are properly loaded.

Same coaching engine used inside the A90 app

05 / FAQ

Chair Pose questions

What muscles does Chair Pose work?

Chair Pose is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Chair Pose correctly?

Stand with your feet together and your weight distributed evenly. Inhale and raise your arms overhead with palms facing inward. Exhale and bend your knees as if sitting back into an invisible chair. Keep your torso long and your chest lifted away from your thighs. Hold the position for the prescribed duration while maintaining deep nasal breathing.

What is the A90 coach tip for Chair Pose?

Shift your weight onto your heels to ensure the glutes and hamstrings are properly loaded.

Is Chair Pose suitable for beginners?

Chair Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Chair Pose?

No. Chair Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes chair pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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