Cable Narrow Chair Stand Up
- Target muscle
- Gluteus Maximus, Quadriceps
- Synergist muscles
- Adductor Magnus, Soleus
- Equipment
- Cable
- Body part
- Hips
- Type
- Strength
The cable narrow chair stand up is a lower-body strength exercise that trains the sit-to-stand pattern against cable resistance. It primarily targets the glutes (gluteus maximus) and quadriceps, with the inner thigh (adductor magnus) and calf (soleus) assisting. The narrow stance and seated start make it useful for building hip and knee strength with a controlled range of motion.
How to do the Cable Narrow Chair Stand Up
- 1Set the cable to a low pulley and attach a handle or belt; position a chair or bench a step in front of the stack, facing away from it.
- 2Take hold of the attachment and sit on the chair with your feet flat on the floor, set close together in a narrow stance under your hips.
- 3Brace your core, keep your chest up, and let the cable pull tension across your hips so there is no slack at the bottom.
- 4Drive through your heels and the balls of your feet, extending your hips and knees to stand up tall against the cable resistance.
- 5Squeeze your glutes at the top with your hips fully extended, keeping your knees tracking over your toes.
- 6Lower back down under control by bending your hips and knees until you are seated again, resisting the cable the whole way.
- 7Complete your reps, then return the weight to the stack and release the attachment safely.
Form tips
- Push through your heels rather than your toes to keep the work in your glutes and quads instead of your knees.
- Keep your feet close together but stable; the narrow stance increases adductor involvement, so move at a tempo you can control.
- Stand up in one smooth motion and avoid rocking your torso forward to gain momentum.
- Start with a light load to groove the sit-to-stand pattern before adding resistance.
Common mistakes
- Letting your knees cave inward as you stand, which stresses the knee joint and reduces glute and quad engagement.
- Using momentum by swinging your upper body forward, which takes tension off the target muscles and makes the rep easier than it should be.
- Standing only halfway and skipping full hip extension, which cuts the glute contraction short and limits results.
- Dropping back onto the chair instead of lowering under control, which wastes the eccentric portion and can jar your spine.
Frequently asked questions
What muscles does the cable narrow chair stand up work?
It primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus (inner thigh) and soleus (calf) working as synergists to help you stand up against the cable.
Why use a narrow stance for this exercise?
Setting your feet close together under your hips shifts more demand onto the adductor magnus and emphasizes balanced control through the sit-to-stand movement compared to a wider stance.
Is the cable narrow chair stand up good for beginners?
Yes. The seated start gives you a clear range of motion and the chair provides a stable reference point, so it is a beginner-friendly way to build hip and knee strength with the cable set light.
How many sets and reps should I do?
For general strength and muscle, 3 to 4 sets of 8 to 12 controlled reps is a sensible range. Keep the load light enough to stand up smoothly and lower under control on every rep.
