If you think you need to stand to work on balance and strength, think again! Chair exercises are a fantastic way to improve core stability, enhance posture, and build functional strength—all while minimizing the risk of injury. I’ve personally used these exercises with clients looking to rehab from injuries, maintain mobility, or simply add variety to their fitness routine. Whether you’re just getting started or looking for new ways to challenge yourself, these seated exercises will help improve movement control and coordination.

What You Need

Before we get into the workouts, let’s go over what you’ll need:

• A sturdy chair without wheels (Preferably one with a straight back and no armrests)

• Resistance bands (optional) to add extra resistance

• Dumbbells (optional) for strengthening the upper body

• A balance trainer, such as the BOSU® Balance Trainer (optional) for added instability and core engagement

Now, let’s dive into some of the best chair exercises you can do.

7 Best Chair Exercises for Strength and Stability

1. Seated Marches (Great for Hip Strength and Coordination)

• Sit tall with your feet flat on the floor.

• Lift one knee toward your chest, then lower it back down.

• Alternate between legs in a controlled, rhythmic motion.

• Tip: Try marching faster for cardio or slower for more control.

2. Seated Knee Extensions (Builds Leg Strength and Knee Stability)

• Sit upright with your core engaged.

• Extend one leg straight out, hold for a second, then lower it back down.

• Repeat with the other leg.

• Make it harder: Loop a resistance band around your ankles for added resistance.

3. Seated Torso Twists (Engages Core and Improves Mobility)

• Sit tall with feet flat on the floor.

• Hold a light dumbbell or medicine ball in front of your chest.

• Twist your torso to the right, return to center, then twist to the left.

• Pro Tip: Perform this exercise while sitting on a BOSU® Balance Trainer for an extra core challenge.

4. Seated Lean Backs (Core Strengthener)

• Sit on the edge of your chair with feet flat.

• Cross your arms over your chest and lean back slightly, keeping your spine straight.

• Return to the starting position.

• Easier version: Hold onto the sides of the chair for support.

5. Sit-to-Stands (Full-Body Functional Strength)

• Begin seated with feet hip-width apart.

• Cross your arms over your chest and press through your heels to stand up.

• Slowly lower yourself back down with control.

• Advanced version: Try this with a BOSU® Balance Trainer under your feet for added instability.

6. Seated Heel-to-Toe Taps (Ankle Strength and Balance)

• Sit tall and place one foot in front of the other, heel-to-toe.

• Alternate tapping your heel and toes to the ground.

• Why it works: This movement helps strengthen the ankles and improve coordination, making it a great addition for balance training.

7. Seated Shoulder Press (Upper Body Strength)

• Hold dumbbells at shoulder height with elbows bent.

• Press the weights overhead, fully extending your arms.

• Lower the weights back to the start.

• Add difficulty: Try this exercise while sitting on a BOSU® Balance Trainer to engage your core.

Rep Ranges and Sets

No matter your fitness level, these exercises can be adjusted to fit your needs:

• Beginner: 2-3 sets of 8-10 reps

• Intermediate: 3-4 sets of 10-12 reps

• Advanced: 4-5 sets of 12-15 reps

How to Keep Progressing

The key to improving strength and stability is making gradual changes. Here’s how you can keep challenging yourself:

• Increase reps or sets as exercises become easier.

• Add resistance using bands or weights.

• Slow down the movement to increase control and muscle engagement.

• Use an unstable surface, like a BOSU® Balance Trainer, to further engage your core and stabilizers.

Why Chair Exercises Matter

Many people assume chair exercises are only for beginners or seniors, but the truth is they benefit all fitness levels. Whether you’re recovering from an injury, improving mobility, or simply looking to strengthen stabilizer muscles, these movements play a crucial role in functional fitness. Plus, they can be done almost anywhere, making them a convenient addition to any workout routine.

Final Thoughts

Chair exercises are one of the most underrated ways to build strength, balance, and mobility. They’re accessible, effective, and adaptable for all fitness levels. If you want to take these movements to the next level, adding a BOSU® Balance Trainer is a great way to introduce more core engagement and coordination challenges. Give these exercises a try and see how they improve your stability and overall fitness!