How to do a chair workout: 10 exercises to try at home
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Did you realize that it’s possible to get in shape… by sitting down? If you’re looking for a great workout, it’s time to grab a chair.
What does working out mean to you? Doing high energy routines in trendy fitness studios? Pumping iron at a gym full of complicated machines? Logging long runs to train for a marathon?
If the idea of exercising feels intimidating, why not start small? The truth is, all it takes is something as simple as a chair to start moving your body and building strength. Best of all, you can do it from the comfort of your home.
Chair workouts can help you stay active, whether you’re a beginner, have mobility concerns, or simply want a convenient way to fit movement into your day. And the best part is, you can make them as gentle or as challenging as you like, depending on your fitness level and personal goals.
What is a chair workout?
A chair workout is a fitness routine that uses a sturdy chair as the main piece of equipment, and you can scale the exercises up or down to suit your fitness level.
Many chair workouts are low-impact, making them ideal for people who want to avoid jumping or intense cardio. Still, these exercises can still build strength, boost your flexibility, and improve your balance.
They can also help you meet your fitness goals. (Need to set a few? Here are eight examples of health goals and tips on how to set your own.) Chair workouts can help you get stronger, stay active, or just incorporate more movement into your workday — all without the need for a lot of space or complicated moves.
5 types of chair workouts
Chair workouts are flexible and customizable, so you can focus on strength, cardio, flexibility, core stability, or balance at an intensity that suits you best. Choose individual workouts, or combine several for a well-rounded routine.
1. Strength workouts
Strength-based chair workouts focus on building muscle strength in your arms, legs, and core, all without the need for heavy weights.
They often include moves like tricep dips, seated leg raises, and modified push-ups, using the chair for support. You’ll use your body weight and the chair’s stability to work on major muscle groups and improve your overall strength and endurance.
2. Cardio workouts
You might not think you can get your heart rate up with a chair workout, but surprise! You can. Seated marches, seated jabs (where you punch forward while sitting), and alternating knee lifts can help boost your heart rate and increase circulation. These exercises are low-impact, so they’re easier on your joints than traditional cardio moves, but they still support heart health.
3. Flexibility and stretching
Chair-based stretches, such as seated twists and side bends, can help loosen up your muscles and improve your flexibility.
These can be especially helpful if you spend a lot of time sitting at a desk or in one position, because they give your body a chance to release tension and stay flexible. They can also help prevent injury.
4. Core-focused routines
Exercises that target your abdominal muscles, such as seated bicycles, knee lifts, and side bends, can help you improve balance, stability, and posture. Core workouts can be done seated, or using the chair as support, so they can be accessible and safe if you want to avoid floor-based exercises.
5. Balance and stability
If you’re working on balance or want to improve your stability, balance-focused exercises can use the chair to keep you steady while you lift one leg or try gentle side steps. These movements can help improve coordination and strengthen the small muscles that help you balance, which can be a helpful confidence-booster as we age.
Who can benefit from a chair workout?
Chair workouts are a great option for anyone, but they’re especially useful for people who find traditional exercises challenging or need a more accessible way to stay active.
Seniors may appreciate chair workouts because they’re low-impact and beginners may like that they’re a simple way to ease into a fitness routine. People with mobility issues or injuries may appreciate that chair workouts are accessible and easy to do from a sitting position.
Chair workouts can also benefit people who can’t get to the gym on a regular basis or just want a healthier lifestyle. Those with desk jobs can incorporate chair workouts into their day, helping to boost energy and reduce stiffness without having to leave their office.
How to do a chair workout: 5 tips for a safe and effective session
Getting started with a chair workout is simple, but a few key tips can help you stay safe and make the most of each session. You can also take things one step further by meditating while you exercise — here’s how.
1. Choose a sturdy chair
Avoid chairs with wheels or soft cushions, as these can feel wobbly. Instead, choose a firm, sturdy chair with a flat seat and solid backrest to give you the support you need to feel secure and balanced, especially for moves where you might need to lean back or push off the chair.
2. Wear comfortable clothing
Choose clothes that allow you to stretch, lift, and bend freely, like athletic wear or any loose-fitting, breathable clothing. Supportive shoes may help if you’ll be standing for workouts or using the chair for balance.
3. Warm up and cool down
Even for gentle chair workouts, warming up and cooling down is important to help reduce the risk of injury and leave you feeling refreshed and energized.
Start with a few gentle movements like seated marches or shoulder rolls to get started, and after your workout, take a few minutes to stretch or do deep breathing exercises to relax your muscles and gradually bring your heart rate down.
💙 Improve flexibility, boost energy, and reduce stiffness with a full body stretch in the Mindful Cool Down session.
4. Focus on form
Get the most out of your chair workout by focusing on your form. Sit up tall, engage your core (think about pulling your belly button gently in toward your spine), and keep your back straight.
For exercises where you’re lifting your legs or twisting, move with control rather than speed so you’re working the intended muscles safely and effectively, and minimizing the risk of strain. Practicing proper form also makes each movement feel more intentional, helping you connect with your body and feel strong as you go.
5. Listen to your body
Chair workouts are highly adaptable, so modify or skip any movements that don’t feel right for you. If a particular exercise feels uncomfortable or too challenging, take a break or adjust the move to suit your comfort level.
Chair workouts should feel empowering and safe, so tune into your body and adjust your exercises to keep enjoying the experience and coming back for more.
💙 Learn to Trust Your Limits when you’re working out during this Daily Move session.
10 exercises to try in a chair
Mix and match these chair exercises to build a well-rounded workout that suits your energy and fitness goals, whether you're aiming for strength, flexibility, or a bit of everything.
1. Seated marches
How to practice: Sit up tall with feet flat on the floor. Lift one knee towards your chest, then lower it back down. Repeat with the other leg, alternating as if you’re marching in place.
Benefits: Seated marches get your blood flowing, gently warm up your muscles, and increase your heart rate without impact, making it an ideal warm-up or light cardio exercise.
2. Seated leg raises
How to practice: Extend one leg straight out in front of you, holding it parallel to the floor for a few seconds before lowering it back down. Repeat with the other leg.
Benefits: Targeting your thigh muscles and core helps to build leg strength and improve balance, especially if you work up to holding each lift a bit longer.
3. Chair squats
How to practice: Stand in front of your chair, lower yourself down as if you’re about to sit, then stop just before you touch the seat and push back up to standing.
Benefits: Chair squats build strength in your legs and glutes, helping with everyday activities like standing up from a seated position. They’re also a great exercise for improving overall balance.
4. Seated twists
How to practice: Sit up straight and place your hands on your knees. Twist your torso to the right, hold for a moment, return to center, then twist to the left.
Benefits: Stretching your lower back and core helps improve your spinal flexibility and relieve tension, especially if you spend a lot of time sitting.
5. Seated side bends
How to practice: Lift one arm over your head and lean gently to the opposite side, feeling a stretch along your side. Hold, then switch to the other side.
Benefits: Stretching your oblique muscles and improving flexibility in your waist and core can relieve stiffness and support better posture.
6. Seated punches
How to practice: With your fists at chest level, punch forward with one arm, then the other, in a controlled motion.
Benefits: This upper body movement increases your heart rate and works your shoulders and arms to add cardio and build arm strength.
7. Tricep dips
How to practice: Place your hands on the edge of the chair seat, slide your hips off the seat, and lower yourself down by bending your elbows. Push back up to starting position. Adjust the intensity by bending your knees or straightening your legs.
Benefits: Tricep dips strengthen the back of your arms and shoulders, adding tone to your upper body.
8. Seated bicycles
How to practice: Sit on the edge of your chair, lift both feet off the ground, and pedal your legs as if you’re riding a bicycle. Start slowly, and build up speed as you feel comfortable.
Benefits: Working your core and hip muscles helps strengthen the lower abdominal area and improve balance.
9. Seated calf raises
How to practice: Keep your feet flat on the floor, then lift your heels as high as you can, hold briefly, and lower back down.
Benefits: Strengthening your calf muscles is especially beneficial if you sit for long periods of time. It can also help with circulation in the lower legs, which may reduce stiffness.
10. Hamstring stretches
How to practice: Extend one leg straight out, keeping your heel on the ground and your toes pointed up. Lean forward slightly until you feel a gentle stretch along the back of your leg. Hold, then switch legs.
Benefits: This stretch targets your hamstrings, relieving tightness in the back of your legs. It’s especially helpful if you experience lower back tension, as it releases connected muscles.
Chair workout FAQs
Can you lose weight with a chair workout?
Chair workouts can help you lose weight gradually when they're combined with a balanced diet and regular activity. Doing low-impact exercises like seated marches, leg raises, and tricep dips consistently can help burn calories, build muscle, and boost your metabolism. Here are 14 additional tips and habits to help you improve your lifestyle.
How often should you do chair exercises for the best results?
Aim for three to four 15–20 minute chair workout sessions per week to build strength, flexibility, and endurance.
Fit them into your routine so they become a habit. Listen to your body and rest as needed—especially if you're new to exercising—and think about alternating between strength exercises and stretching each day so you can make steady progress without overdoing it.
Are there specific chair exercises for core strengthening?
Several chair exercises can help target your core muscles, which support your balance and posture.
Seated bicycles and seated knee lifts (where you lift one knee toward your chest and hold briefly) engage the lower abdominals. Seated twists work the oblique muscles to strengthen and shape the waist, and engaging your core during any chair exercise helps build core strength and stability without needing to get on the floor.
What equipment can enhance a chair workout?
While a sturdy chair is the only essential equipment for a chair workout, adding other simple items can increase the challenge if you’re ready to progress. Light hand weights can add resistance to upper body movements like seated punches, helping build muscle, while ankle weights can intensify leg raises and seated marches.
A small pillow can enhance comfort or be squeezed between your knees for core exercises, engaging inner thighs, and resistance bands can offer added resistance in both leg and upper body exercises.
How can seniors safely start a chair workout routine?
For seniors, gentle chair workouts at home can be a great way to stay active and healthy. Just follow a few simple guidelines:
Choose a stable chair without wheels and with a solid back for support.
Start with simple exercises like seated marches and side bends to improve circulation and warm up muscles safely.
Go at your own pace, beginning with a few minutes and gradually increasing as you gain strength and confidence.
Modify or skip any exercises that cause you discomfort.
Be consistent to enhance your balance, flexibility, and strength, which can support your independence and mobility.
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