How to do it:

  • Stand with feet about hip-width apart and toes facing forward.

  • Engage your core gently and keep your chest lifted

  • Shift your hips back as if sitting into a chair, bending your knees while keeping weight evenly through your feet.

  • Raise your arms forward or keep hands on hips for balance.

  • Hold the position with knees tracking over toes, chest upright, and spine neutral.

  • Press through your heels to return to standing when finished.

Why it’s effective:

Chair Pose strengthens the primary muscles that support the knees and hips while reinforcing proper squat mechanics. Holding the position builds muscular endurance, joint stability, and confidence in everyday lower-body movements without high impact.

Common benefits:

Strengthens quadriceps, glutes, and hips, improves knee stability and joint support, enhances functional strength for daily activities, builds lower-body endurance and control, supports balance and posture.