Exercise guide
Chair Squat To Toe Stand
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This beginner-friendly compound movement builds lower body strength and stability by combining a functional squat with a calf raise to improve balance and ankle mobility.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand in front of a sturdy chair or bench with your feet hip-width apart.
- Position your heels about 4-6 inches away from the chair's edge.
- Keep your chest upright and extend your arms in front of you at shoulder height for balance.
How to do it
- Inhale as you hinge at the hips and lower your glutes toward the chair until you lightly touch the seat without sitting down.
- Exhale as you drive through your heels to return to a full standing position.
- At the top of the squat, continue the upward momentum by lifting your heels off the floor to stand high on your toes.
- Pause briefly at the peak of the toe stand, then slowly lower your heels back to the floor with control.
Form checklist
- Keep your knees tracking in line with your toes throughout the squat.
- Maintain a neutral spine and avoid rounding your lower back as you reach for the chair.
- Ensure your weight stays in your heels during the squat and shifts to the balls of your feet for the toe stand.
- Control the descent of the toe stand rather than letting your heels drop quickly.
Pro tips
- Focus on a 'soft touch' on the chair to keep constant tension in your quadriceps and glutes.
- Squeeze your glutes at the top of the squat to stabilize your pelvis before transitioning into the calf raise.
Make it harder
- Hold a light weight at chest height in a goblet position to increase resistance.
- Perform the movement with a 3-second eccentric (lowering) phase on both the squat and the toe stand.
Frequently asked
- What muscles does the chair squat to toe stand work?
- The chair squat to toe stand primarily targets the calves, glutes, and quadriceps, and also works the adductors, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the chair squat to toe stand?
- The chair squat to toe stand requires no equipment — just your body weight.
- Is the chair squat to toe stand good for beginners?
- Yes. The chair squat to toe stand is a beginner-friendly movement and a strong foundation to build on.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps