A Complete Guide to Working Out From Your Chair

Whether you’re with a trainer, at the gym, or on your own, one of the most exciting things about working out is how many different types of exercise there are. From the gentle stretch of yoga to a hardcore HIIT workout, from an energetic dance class to an ab-blasting Pilates session, there’s an exercise for everybody—and every body. 

So, if you’re looking for a new workout? Grab a seat… literally! 

Chair workouts, which are rising through the ranks in popularity, can be just what you need to spice up your exercise routine, boost your fitness level, and break through plateaus. 

Let’s explore the world of chair workouts so you can customize a routine that’ll meet your fitness needs.

Who Can Benefit from a Chair Workout?

Anyone who has fitness goals can benefit from a chair workout. 

If you’ve never worked out before, or if it’s been a while since you’ve had a consistent workout routine, chair workouts for beginners are a good way to ease into a gym routine. And they’re an excellent way for more experienced exercisers to layer in an extra challenge. 

Chair workouts at home are also ideal if you don’t want to go to the gym, because most of these exercises are done using just your body weight. There’s no need to invest money in expensive, space-consuming fitness equipment.

Chair workouts are a good solution for anyone who has difficulty standing for long periods of time, including seniors, those recovering from injuries, and anyone with a chronic condition (medical issues that require long-term care, such as arthritis). The “safety net” of a chair allows you to focus on movements without worrying about your balance.

Let’s get into some of the specific workouts you can use a chair for. Keep in mind that different movements target different body parts, so it’s smart to switch up your routine regularly!

Chair Leg Workouts

Exercises that have you either sitting in a chair or using it for balance are ideal for targeting the lower body. The assistance can make it possible to do exercises that require more balance or help you master new, challenging exercises. 

Bulgarian Split Squat

1. Place your chair against the wall so it won’t slide. 
2. Stand with your back to the chair, right foot a few feet in front of the chair, and place the top of your left foot on the seat, toes down. 
3. Clasp your hands together in front of your chest or place your hands behind your head. 
4. Tighten your core as you bend your knees. Lower your body to a squat, with your right knee ideally bent to a 90-degree angle. 
5. Drive through your left heel to bring yourself back to your starting position. 
6. Complete 12 reps, then switch sides. 

Glute Kick Back

1. Stand facing the back of your chair, about a foot away from it. Place your hands on the top of the back of the chair for balance. 
2. Tighten your core and extend your right leg behind you, with your toes pointing down and your heels toward the ceiling. 
3. Squeeze your glutes as you slowly pull your heel to the ceiling. 
4. Slowly lower your leg back to the floor. 
5. Complete 12 reps, then switch sides. 

Lateral Leg Circles

1. Stand next to your chair, with your left leg closest to the chair. Place your left hand on the chair for balance. 
2. With your right hand on your waist, raise your right leg out to the side as high as possible. 
3. Holding your leg high, make 12 clockwise circles with your leg. 
4. Repeat the circles, this time in a counter-clockwise direction. 
5. Switch sides and repeat. 

Assisted Sumo Squats

1. Stand behind your chair with your feet wide apart and your hands placed on the back of your chair. 
2. Tighten your core, stick your glutes out behind you, and slowly lower yourself to a deep squatting position. 
3. Drive your heels into the floor to return to standing. 
4. Repeat for a total of 12 reps. 

Chair Arm Workouts

The arm exercises you can do in a chair are the same as what you would do standing. The only difference is that, if you have difficulty standing for long periods of time, you can do these seated instead. 

While lower body and core exercises are easily done with just body weight, if chair training is the only strength training you do, you will probably want to purchase dumbbells or a resistance band for your upper body exercises. 

Bicep Curl

1. Sit in your chair, back straight, chest, with your back against the back of the chair. 
2. Start with your hands at your side, elbows close to your body, palms facing up. 
3. Bend your elbows to slowly bring your hands up close to shoulder height, then slowly lower. 
4. Complete 12 reps. 

Hammer Curl

1. Sit in your chair, back straight, chest up, with your back against the back of the chair. 
2. Start with your hands at your side, elbows close to your body, palms one another.  
3. Bend your elbows to slowly bring your hands up close to shoulder height, then slowly lower. 
4. Complete 12 reps. 

Shoulder Press

1. Sit in your chair, back straight, chest up, with your back against the back of the chair. 
2. Bring your hands to your shoulders, palms facing forward away from your body. Align your hands with your shoulders.
3. Extend your arms overhead. Avoid locking your elbows or letting your hands touch. 
4. Once you’ve reached the full extension, lower your hands and return them to your shoulders. 
5. Complete 12 reps. 

Triceps Dip

1. Sit on the edge of your chair, hands gripping the front of the seat, fingertips pointing forward. 
2. Walk your feet forward to take your glutes off the chair. The further you walk your feet, the more difficult this exercise will be. Extend your legs, hip-width apart, in front of you.                                                                              
3. Bend your elbows to lower your body as far as you can go. 
4. Pause at the bottom, then contract your muscles to push yourself back up to starting position. 
5. Complete 12 reps. 

Chair Core Workouts

Believe it or not, a chair workout for abs is remarkably effective. Do a couple of these exercises 3-4 times per week, alternating exercises to keep your core strong. 

Seated Side Bends

1. Sit in your chair, back straight
2. Place your left hand behind your head and extend your right arm. 
3. Squeeze your right obliques as you lower your right arm as close as you can to the floor. 
4. Use your left obliques to pull you back up to the starting position. 
5. Do 12 reps, then switch sides. 

Seated Russian Twists

1. Turn sideways in your chair so you can lean backward without the back of the chair interfering with your range of motion. 
2. Lean as far back as you can while maintaining your balance. The farther back you lean, the more you engage your core. 
3. Fold your arms across your chest, with your hands on the opposite shoulders. 
4. Twist your shoulders as far as you can to the right, then over to the left. 
5. Continue alternating sides for a total of 12 reps per side. 

Seated Knee-to-Chest

1. Sit on the edge of your chair with your back straight, core tight, and chest up. 
2. Place your hands on the sides of the chair, gripping the seat for stability. 
3. Walk your feet as far away from the chair as possible, then point your toes to the ceiling. 
4. Slowly raise your legs while bending your knees to bring them as close to your chest as possible. 
5. Slowly extend and release your legs back to the starting position. 
6. Repeat 12 times. 

Modified Plank

Planks are one of those “love to hate them” exercises. They’re an amazing challenge for the whole body, with a special emphasis on the core. You can do them in a chair indefinitely or until you feel strong enough to do them on the floor. 

1. Place your chair against the wall to prevent sliding. 
2. Stand facing your chair. Place your hands on either side of the seat. 
3. Keep your elbows slightly bent and walk your feet back a couple of feet. 
4. Align your body diagonally, with your shoulders, hips, knees, and ankles in a straight line. Try not to let your hips rise up (also called piking) or sag. 
5. Hold your plank position for 30 seconds, then stand up or sit down for a quick break. 
6. Repeat 2-3 times. 

Chair Workouts for Seniors

According to the Centers for Disease Control and Prevention (CDC), if you are age 65 or older, you should aim for 150 minutes of moderate aerobic exercise and 2 days of muscle-strengthening exercises per week. But if you have limited mobility or a chronic condition, that might not be as easy as it sounds. 

Exercises with a chair can help you meet or even exceed the CDC guidelines by offering you the support and balance you need while you work out. 

Most of the exercises below are meant to be done while seated in a chair. If it’s been a while since you’ve worked out, start off slowly by doing these exercises. As you build strength and stamina, you can add in some of the leg, arm, or core exercises above to your fitness plan. 

Remember to always begin your exercises with a 3-5 minute warmup and end with a 3-5 minute cooldown. 

Seated Leg Extensions

1. Sit in your chair with your back straight and your arms comfortably at your side. 
2. Extend your right leg in front of you and squeeze your quadriceps muscles.
3. Hold for 3 seconds, then lower your leg and switch sides. 
4. Repeat 12 times per leg. 

Seated Pillow Squeezes

1. Sit in your chair with your back straight and your arms comfortably at your side. 
2. Place a pillow between your knees. 
3. Contract your inner thigh muscles to squeeze the pillow. 
4. Hold for 3 seconds and then relax. 
5. Repeat for a total of 12 times. 

Seated Clamshells

1. Sit in your chair with your back straight. 
2. Bend your knees and place your hands on the outside of each knee. 
3. Use your hands to push your knees together, while at the same time contracting your hip muscles to push your knees apart. 
4. Hold each contraction for 3 seconds, then relax. 
5. Repeat for 12 reps. 

Chair Squats

1. Sit in your chair with your back straight and your arms comfortably at your side. 
2. Keep your chest up while driving your heels into the ground as you stand up tall. 
3. Keeping your hips back, lower yourself back into the seated position. 
4. Repeat 12 times. 

Final Thoughts

Workouts that are simple and fun? Yes, please! 

Chair workouts are an easy but powerful way to incorporate new exercises into your fitness routine. Start with some of the exercises we’ve explained above until you feel fit and strong. When you’re ready, add in some more challenging exercises or incorporate resistance from dumbbells or bands. 

Your body will thank you!

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