There are times when you just don’t feel like going out. Or you simply can’t. Or maybe you’re just choosing to slow things down. After a run or on a quiet weekend, it happens. But your body doesn’t stop needing movement just because your mind is asking for a break. So what then? Then it’s about finding a middle ground. And the chair — yep, the one you might be sitting on right now — turns out to be the perfect ally.
Working out with a chair might sound silly, but it’s anything but. In fact, it’s one of the simplest and most effective ways to build strength, improve mobility, and activate your core. No gym needed. No gear required. You don’t even have to change clothes. All you need is a stable surface, the desire to do “something good for your body” (yes, quoting ourselves), and a little bit of focus.
Here are 4 exercises you can try right now. Perfect after a run, to gently wake your muscles up, or on those days when you want to move but keep it light.
1. Simplified Bulgarian Split Squat
Benefits: Strengthens legs and glutes, improves balance and core stability.
How to do it:
- Place a chair against the wall (so it doesn’t slide).
- Stand about a meter away from it, back facing the chair, and rest the top of your left foot on the seat.
- Bend your right knee forward, slowly lowering into a lunge.
- Push back up with control, engaging your right glute.
Reps: 8–10 per side x 2–3 sets.
Common mistakes: Don’t lean forward too much, and don’t let your front knee go way past your toes.
Easy version: Rest only your toes on the chair or keep both feet on the floor and do a regular lunge.
When to do it: As a strengthening drill after a run or on active recovery days.
2. Incline Push-Up
Benefits: Shoulders, chest, triceps, and core activation.
How to do it:
- Place your hands on the edge of the chair (make sure it’s against a wall and stable!).
- Keep your legs straight, body aligned from head to heels.
- Lower yourself by bending your elbows at a 45° angle, then push back up.
Reps: 10–12 x 2 sets.
Common mistakes: Don’t arch your back or let your hips sag.
Bonus: Engage your abs by keeping a strong plank position throughout.
Advanced version: Place your feet on the chair and your hands on the floor (decline push-up).
When to do it: After a light warm-up or as part of a mini circuit.
3. Slow Mountain Climbers (Hands on Chair)
Benefits: Core activation, stability, light cardio.
How to do it:
- Place your hands on the seat, hold a solid plank position.
- Bring your right knee toward your chest, then return. Alternate with your left leg.
- Keep it slow and controlled — this isn’t a sprint.
Duration: 30–40 seconds x 2–3 rounds.
Common mistakes: Don’t raise your hips too high or let them collapse.
Advanced version: Increase the pace or add ankle weights.
When to do it: Great as pre-run activation or to close out your session.
4. Seated Piriformis Stretch
Benefits: Improves hip and glute mobility, helps prevent lower back and sciatic discomfort.
How to do it:
- Sit upright in the chair, place your right ankle on your left knee.
- Keep your back straight and gently lean forward.
- You’ll feel a stretch in your right glute (which is exactly what you want).
Duration: 30 seconds per side x 2.
Common mistakes: Don’t hunch your back or force the movement. Breathe.
When to do it: After a run or at the end of your day. Also great for anyone who sits for long hours.
How to Fit Them Into Your Week
These exercises don’t replace full training sessions — they’re meant to complement them. Use them:
- After a run as active recovery.
- On off days so you’re not completely inactive.
- In the morning to wake up your body.
- In the evening to release muscle tension.
A sample mini-circuit could look like this:
- Split squat x 10/10
- Push-up x 10
- Mountain climber x 30”
- Piriformis stretch x 30” per side → Repeat 2–3 times, listening to your body.
Why It Actually Works
Using a chair forces you to move your body weight mindfully. It improves balance, strengthens without overloading your joints, and makes you slow down. And in a world that’s constantly asking you to move faster (literally), slowing down to work out with a chair is a small act of rebellion. Or care.
And let’s be real: what’s more minimal, punk, and anti-establishment than training with a chair?