Position
Seated
31 exercises
Seated Resistance Band Row
A seated pulling motion that can be counted from elbow travel.
Seated Lateral Raise
Hero exercise for hands-free rep counting.
Seated Marching
A seated cardio move that can be counted from knee lift height.
Chair Pilates / Core Rotations
A chair-based core rotation sequence that can use a timer or reps.
Seated Ankle Circles
A very low-intensity mobility exercise for the ankles.
Seated Shoulder Shrugs
A gentle release for tension in the shoulders and neck.
Seated Neck Stretch
A slow side-to-side stretch for the neck.
Seated Arm Circles
A light warm-up that gets blood flowing to the shoulders.
Seated Wrist and Hand Rolls
Gentle mobility for wrists and hands.
Seated Bicep Curl
A classic arm strengthener, seated and supported.
Seated Shoulder Press
A seated press that can be counted from wrist height rising and lowering.
Seated Band Pull-Apart
Strengthens the upper back and opens the chest.
Seated Band Chest Press
A seated pressing motion for the chest and arms.
Seated Band Overhead Pull-Down
A pulling motion for the upper back and shoulders.
Seated Side Bend
A gentle stretch along the sides of the torso.
Seated Boxer Punches
A lively cardio move — punch the air at your own pace.
Seated Leg Extension
Strengthens the front of the thighs and can be counted from knee angle.
Seated Heel Raises
A low-intensity move for calves and circulation.
Seated Forward Fold
A relaxing stretch for the back and hips.
Seated Band Shoulder Rotation
External rotation to support healthy shoulders.
Isometric Glute Contraction
Strengthens the glutes with a still squeeze-and-hold, no movement needed.
Sit-to-Stand
A functional strength move using a sturdy chair.
Seated Deep Breathing
A calm finisher — slow breaths to wind down.
Wheelchair Push-Ups
A seated pressure-relief strength option using a wheelchair.
Grip Strengthening
Hand and forearm work using a gripper or therapy putty.
Seated Adaptive Yoga
A gentle seated or lying mobility sequence.
Stretching Routine
A short full-body stretch sequence with flexible positioning.
Seated Tai Chi
Slow seated flow for balance, breath, and upper-body mobility.
Balance Training
Supported weight shifts or standing holds with a stable surface.
Wheelchair or Seated Dance
A seated cardio session built around rhythm and effort.
Wheelchair Pushing
A manual wheelchair cardio option logged by distance or time.