Chair Squat To Toe Stand

Muscles worked

Setup

1. Stand in front of a sturdy chair or bench with your feet hip-width apart.
2. Position your heels about 4-6 inches away from the chair's edge.
3. Keep your chest upright and extend your arms in front of you at shoulder height for balance.

How to do it

1. Inhale as you hinge at the hips and lower your glutes toward the chair until you lightly touch the seat without sitting down.
2. Exhale as you drive through your heels to return to a full standing position.
3. At the top of the squat, continue the upward momentum by lifting your heels off the floor to stand high on your toes.
4. 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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