2 Tone Bedroom Furniture

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Chances are chair workouts are one of the things you can absolutely do in lockdown: They don't require any specialist equipment – it's literally just a chair – and we're willing to bet you've got one spare for the length of how long it takes you to have a great workout.

But, if you're thinking 'how the hell do I work out with a chair?' and, 'how the heck are they a replacement for dumbbells and free weights?' then stick around. Some of the gym exercises you miss the most – step-ups, tricep dips, split squats – can be done just as well with a chair. Yep, you betcha.

So, scroll on and nous up on how to build strength and tone with one piece of kitchen furniture.

What is a chair workout?

Not to burst any expectation-bubbles but it's almost exactly what you think it is – a workout that uses a chair to perform certain exercises. A great way to add elevation or mimic a bench or step, chairs are the unsung household hero that we should make more use of.

Excitingly, chair workouts don't need to be constrained to one type of exercise. You can perform strength training exercises, cardio exercises, and low-impact Pilates moves using only a chair.

What are good chair exercises?

Tricep dips
Step-ups
Step-downs
Split squats
Glute bridges
Elevated push-ups
Sit squats
Kick backs
Crunches

Are chair exercises effective?

Would you ask this of a weights bench in the gym? Of course not. But, we get it. Getting used to seeing a chair as not just a chair but a way to add resistance and challenge to your workouts can take time.

Chair workouts are most effective because they can zero in on specific body parts that would be more difficult otherwise. For example performing elevated glute bridges can add difficulty to a simple movement and increase its effectiveness. Similarly, single-leg movements, such as split squats, are great for building strength and muscle as it places demand on one limb which can fatigue muscles more efficiently and lead to large improvements in strength and muscle tone.

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Lions Non-Slip Yoga Mat

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Sweaty Betty Eco Yoga Mat

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Lululemon Reversible Yoga Mat 3mm

How to use a chair to workout safely

As with everything, you should always move in a safe and supported way. With the added consideration of a chair here are some key things to bear in mind when using it to exercise:

Chairs should be placed on a flat, stable surface with all feet on the ground
Chairs should be strong enough to support your weight – experiment before you start
Chairs should not have broken backs, legs or seats
Chairs should not have wheels as this can cause instability while exercising
Avoid kitchen or bar stools and any chair that is too tall
Stop if you feel unsafe or unstable at any point

7 chair workouts to try ASAP

So, you're clued-up, have a chair at the ready and are chomping at the bit to get going. We love to see it. Get around these seven challenging workouts from some of your favourite fitness faces – from Pilates to cardio and strength there's something for everyone.