Shoulder · Strengthening
Reverse shrug on chair
Reverse shrug on chair, 3 sets, 10 repetitions
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Description: Stand upright, feet shoulder-width apart, back straight. Slowly bend the hips and knees, slightly tilting the pelvis backward as if about to sit on a chair, until approximately 90 degrees. Keep heels on the ground, torso stable, and knees aligned with the feet, then return to the standing position by extending the legs.
Tips: Ensure your knees do not collapse inward and keep your back straight throughout the movement. Control the descent to avoid jerky motions.
Progression: Gradually increase the number of repetitions or add a slight weight held in the hands when the movement becomes easy.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- chair
- Starting position
- Standing, feet shoulder-width apart
- Clinical goal
- Strengthening shoulder and leg muscles
- Also known as
- flexion on chair, partial squat, seated squat
