11 Simple Chair Exercises to Gain Strength and Stay Active

If you’re new to exercise, managing balance issues, or have limited mobility and looking for a gentle way to stay active, chair workouts are an excellent option.

Chair exercises are perfect for squeezing in extra movement at home or the office. You don’t need fancy equipment, just a sturdy chair, though you can add resistance bands or dumbbells for added challenge.

Chair exercises offer a low-impact, accessible way to support weight management and gradually reach the recommended cardio and strength training guidelines.

Research shows chair workouts can improve joint mobility and strength, boost mood, and support overall fitness without stressing the joints. This makes them especially great exercises for seniors and older adults.

Getting more physical activity by staying active and consistent with chair exercises may even lower the risk of chronic conditions like heart disease and type 2 diabetes while improving metabolism over time.

Ready to get started? Try these 11 chair exercises to lose weight, build strength, and stay active — all at your own pace. Pull up a chair and feel the burn.

1. Seated Torso Twist

Consider starting with some stretches to help warm up your muscles. This stretch improves spine alignment, promotes flexibility, and helps alleviate back pain. It also strengthens your obliques.

Here’s how to do it:

• Sit up straight with your feet firmly planted.

• Slowly twist your upper body and torso toward one side of the chair.

• Keep your arms down and your shoulders in line with your spine.

• Hold this for 20 seconds, then exhale as you twist back to center.

• Repeat on the other side.

Do three sets of six to 12 reps.

2. Seated Oblique Crunch

This seated ab workout is perfect for targeting your internal and external abdominal muscles.

Here’s how to do oblique crunches in a chair:

• Sit on the edge of your chair and spread your legs wide, with your knees pointing toward opposite corners of the room.

• Put your hands behind your head as you would when doing a crunch on the floor.

• Bring your right elbow toward your left knee, then switch sides, bringing your left elbow toward your right knee.

Do three sets with six to 12 reps each.

3. Seated Arm Circles

This seated upper-body workout targets large muscle groups in your arms, shoulders, and back. It just uses your body weight, though you can add some light weights if you feel ready.

Here’s how to do seated arm circles:

• Sit up straight and extend both arms straight out to the sides.

• Make small circles with both arms at the same time.

• Do this for 15 seconds and then switch directions for 15 seconds.

Do two to three sets in each direction.

4. Seated Shoulder Press

The seated shoulder press is amazing for toning not just your shoulders but also your arms and back. It’s even a good chair core exercise for strengthening your abs. Beyond building muscle strength, it can improve overall stability.

Here’s how to do one:

• Sit up tall in your chair with your feet flat on the floor and your back straight.

• Grab a set of dumbbells (or start with just your own weight if you’re a beginner).

• Extend both arms straight upward above your head, keeping your core engaged and your shoulders relaxed.

• Slowly and steadily, lower your arms back to the starting position, keeping your movements smooth and controlled.

Try to do six to 12 repetitions for one to three sets.

5. Resistance Band Side Raise

Side raises strengthen and define the lateral deltoid muscles in your shoulders. Using a resistance band for this seated exercise is ideal, as it provides resistance without adding the extra weight of dumbbells — perfect for a gentler yet still effective workout.

Here’s how to do a side raise:

• Sit up straight with your feet hip-width apart, placing the center of the resistance band under your feet.

• Grab each end of the band, holding them firmly in your hands.

• With a slight bend in your elbows, slowly raise your arms out to the sides, stopping when they reach shoulder height (about a 90-degree angle).

• Pause for a moment at the top, then slowly lower your arms back down with control.

Do six to 12 repetitions for one to three sets, keeping your core engaged throughout.

6. Resistance Band Forward Raise

This is similar to the exercise above, but this time, you’ll be targeting your front shoulder muscles.

Here’s how to do a forward raise with a resistance band:

• Sitting in the chair, place your feet on the floor in the center of the resistance band while holding each end of the band in your hands.

• Slowly raise your arms out in front of you so they’re parallel to your midsection.

• Hold this position for a moment and then slowly return to the starting position.

Try to do three sets with up to 12 reps each.

7. Seated Knee Extension

Yes, seated leg exercises are possible! Case in point: seated knee extensions. These will strengthen your quads while supporting your knees and increasing your range of motion.

Here’s how to do them:

• Sit up straight and extend one leg straight so it’s parallel to the floor.

• Keep your toes pointed toward the ceiling while the other foot stays flat on the floor.

• Slowly lower your leg while keeping it straight.

Do three to six sets with six to 12 reps each.

8. Seated Marches

Seated marches are a prime way to strengthen your legs while getting your heart rate up to improve cardio health.

Here’s what to do:

• Sit up straight in the center or toward the edge of the chair (depending on your height).

• Lift one knee at a time toward your chest as if marching in place.

Do this for 30 seconds, then rest and repeat it for three to six sets. To increase the intensity level, try pumping your arms.

9. Seated Leg Lifts

This mostly works your core and helps with overall stability, but it also supports lower-body strength by building muscle in your hamstrings and hip flexors.

Here’s how to do seated leg lifts.

• Sit up with your back straight, keeping your feet flat on the floor and your hands resting on the sides of the chair.

• Engage your core and lift one leg straight out in front of you, keeping it as straight as possible without locking your knee.

• Hold this position for 30 seconds.

• Repeat on the other side.

Do this on each side up to three times.

10. Chair Squats

Chair squats are a classic lower-body move that works the thighs, glutes, calves, and hip flexors — perfect for building strength and stability. Starting from a standing position can be a bit challenging, so take it slow and focus on your form.

Here’s how to do chair squats:

• Stand in front of a chair with your feet shoulder-width apart.

• Extend your arms out in front of you for balance, or place them on your hips if that feels more comfortable.

• Bend your knees and hips, lowering your body as if you’re about to sit down.

• Lightly tap your bottom to the chair while keeping your chest lifted and your knees aligned with your toes.

• Push through your heels to rise back up to the starting position, keeping your core engaged and maintaining good posture.

Do three to six sets with six to 12 reps each.

11. Seated Skater Switch

If you feel ready to do something a bit more advanced that involves cardio, try the seated skater switch. This full-body move is fantastic for improving coordination and getting your heart rate up.

The best part? The modified seated version makes it easier to focus on your form, especially since balance plays a big role in this exercise.

Here’s how to do it:

• Sit on the edge of your chair with your feet shoulder-width apart and your back straight.

• Reach one leg out to the side, keeping your toe pointed.

• With your opposite arm, lean forward to touch your extended toe.

• Return back to center, then do the same thing on the opposite side.

• Do this for about 20 to 30 seconds.

Try to do three to six sets, and start slowly to get the hang of the movement. You can gradually increase your speed to ramp up the cardio intensity.

Incorporating chair exercises for weight loss, mobility, and strength into your routine is an easy and effective way to stay active while improving flexibility and balance.

Here’s what to keep in mind about seated exercises:

• Chair exercises are gentle, low-impact workouts perfect for beginners or those looking for a gentler way to stay active without straining the body.

• The free chair exercises we outlined above can help strengthen muscles, improve joint mobility, and increase flexibility — all from the comfort of your home or workstation.

• Regular exercise can help lower the risk of heart disease, manage weight, and improve balance and posture.

• No fancy equipment is required to do chair exercises, and it’s great for all fitness levels. Whether you’re just starting out, recovering from an injury, or looking for a gentle workout, chair exercises are adaptable to physical ability.

Remember, you don’t need to aim for perfection — regular, consistent movement will help you feel stronger and more energized over time. And if you have a medical condition or a recent injury, check with your healthcare provider before getting started.

Looking for more clever ways to squeeze movement into your routine? Check out our yoga chair exercises and desk exercises for more home workout guides.