Chair Pose
Bodyweight yoga squat that targets quads, glutes, and core to build lower body strength, stability, and endurance; commonly held in flows for heat and focus.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Lower Back, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hamstrings
7/10Biceps Femoris
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand in mountain pose with feet hip-width apart, arms at sides. Inhale to raise arms overhead.
- Exhale and bend knees to sink hips back as if sitting in a chair.
- Shift weight to heels, keeping knees over ankles.
- Engage core to maintain neutral spine.
- Lift chest and draw shoulder blades down.
- Gaze forward and hold position.
- Inhale to straighten legs and lower arms on release.
Coaching Tips
Form Cues
- Weight in heels
- Knees track over toes
- Core engaged
- Chest lifted
- Neutral spine
Breathing
Inhale to lift arms, exhale to bend knees and sink; breathe deeply and steadily while holding.
Tempo
2-0-2
Range of Motion
Bend knees until thighs are parallel to floor or as deep as comfortable; arms extended overhead with shoulders relaxed.
Safety
Safety Notes
- Avoid if knee or low back pain
- Modify with wall support for balance issues
- Do not strain neck
- Pregnant individuals should modify
Spotting
No spotting needed; use wall for support if balance is challenged.
Common Mistakes
- Rounding lower back
- Knees past toes
- Shoulders up to ears
- Shallow breathing
- Leaning too far forward
When to Avoid
- Knee pain or injuries
- Low back pain
- High blood pressure
- Shoulder injuries
- Pregnancy without modification
- Recent surgery in hips or knees
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Hip flexion range
- Shoulder flexion for arms overhead
Build Up First
- Basic standing balance
- Knowledge of mountain pose
- Core engagement awareness
Also known as
Utkatasana, Fierce Pose, Powerful Pose
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