Chair Pose

A standing hold with the hips sunk back and the arms overhead, so the quadriceps and the upper back work isometrically against bodyweight.

How to do it

1. Stand with the feet together or hip-width apart and the weight in the heels.
2. Bend the knees and send the hips back as if sitting down onto a chair.
3. Raise the arms overhead beside the ears, keeping the ribs from flaring.
4. Hold the position for the prescribed time with the chest lifted and the knees tracking over the toes.
5. Press through the heels to stand back up.

Tips

• Keep enough weight in the heels that you could lift the toes.
• Take the arms slightly forward if raising them fully makes the lower back arch.
• Sink lower for more quadriceps work, but only while the heels stay down.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Front deltoid, Erector spinae