Chair Pose (Utkatasana)
Chair pose is a standing yoga posture that targets the quadriceps and glutes while engaging the core and lower back. It involves bending the knees and lowering the hips with arms raised overhead, building lower body strength and endurance.
How to do it
- Stand with your feet together and arms at your sides.
- Inhale and raise your arms overhead, palms facing each other.
- Exhale and bend your knees, lowering your hips as if sitting in an imaginary chair.
- Keep your thighs as parallel to the floor as comfortable and your knees behind your toes.
- Hold the position for 30-60 seconds, then inhale and straighten your legs to return to standing.
Form cues
- Keep weight in your heels
- Draw your navel toward your spine
- Reach your fingertips toward the ceiling
- Keep your chest lifted
- Ensure knees track over middle toes
Breathing: Inhale to raise arms, exhale deeply as you sink into the pose, then maintain steady, rhythmic breathing while holding.
Common mistakes
- Arching the lower back, which can cause strain
- Letting knees collapse inward, which puts stress on knee ligaments
- Lifting heels off the floor, which shifts focus away from the glutes
- Holding your breath, which prevents core stabilization
Muscles worked
Primary: quads. Secondary: glutes, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 30-45 seconds, rest 30 s
Lose weight
3 sets × 45-60 seconds, rest 45 s
Build muscle
4 sets × 60 seconds, rest 60 s
Easier, harder & alternatives
Take care if…
- If you have chronic knee or lower back discomfort, ease off the depth of the squat or choose a gentler option.
- If you feel sharp pain, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it primarily in your quadriceps (front of thighs) and glutes, with engagement through your core.
What if my knees hurt?
If you feel knee pain, ease off the depth of your squat or check that your knees are tracking in line with your toes rather than collapsing inward.
Can I do this every day?
Yes, it is a safe bodyweight movement that can be practiced daily to improve leg endurance and posture.