quads beginnerAI Tracked

Chair Pose

Squat position with arms overhead. Yoga's equivalent of a wall sit — intense quad burn. Effectively targets the quads. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Chair Pose: Step by Step

  1. Maintain proper form throughout the Chair Pose
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Chair Pose Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

quadsglutesshoulders
Equipment No equipment needed
Tracking Hold for time

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