Chair Exercises for Strength at Home
Six beginner moves you can do with one sturdy chair. About 20 minutes.
How to do it
- Do the six moves in order, then rest a minute. That is one round.
- Do 2 rounds.
- Use a sturdy chair that does not slide. Put it against a wall if you can.
The moves
1. Sit to Stand
Sets and reps: 2 × 10
Cue: Stand up without using your hands. Sit back down slowly.
2. Wall Push-Up
Sets and reps: 2 × 10
Cue: Keep your body in one straight line from head to heels.
3. Supported Reverse Lunge
Sets and reps: 2 × 8 each side
Cue: Keep a light hand on the chair and step back slowly.
4. Chair Plank
Sets and reps: 2 × 20 seconds
Cue: Hands on the seat. Squeeze your glutes and breathe.
5. Standing Side Leg Lift
Sets and reps: 2 × 12 each side
Cue: Stand tall and lift slowly. No leaning.
6. Single-Leg Balance
Sets and reps: 2 × 20 seconds each
Cue: Fingertips on the chair. Lift them off when you feel steady.
What's next
When 2 rounds feel easy, add a third round or slow each rep down.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.