Legs · Bodyweight
Chair Squat to Toe Stand
How to do the chair squat to toe stand, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand in front of a chair with feet hip-width apart. Sit back into a squat until you lightly tap the seat, stand back up, then continue the drive onto the balls of your feet into a tall toe stand before lowering your heels.
- 1Feel your thighs and glutes drive you up out of the squat
- 2Continue the push onto your toes and squeeze your calves
- 3Stay tall and balanced through the toe stand
Common mistakes
- Do not drop onto the chair; tap it lightly and control the descent
- Avoid letting your knees cave inward as you stand
- Do not lose balance rushing into the toe stand
Muscles worked
The chair squat to toe stand mainly works the quads, glutes, and calves, with the hamstrings and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the chair squat to toe stand for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.