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10-Minute Barre Workout with a Chair

10-Minute Barre Workout with a Chair — video by Lindywell, Pilates + Balanced Living by Robin Long Play · 10:16

Video by Lindywell, Pilates + Balanced Living by Robin Long on YouTube · Open on YouTube

A quick barre-style class using a chair for balance: hip-hinge squats with pulses, a relevé balance with arm work, wide plié bends with side reaches and leg pulses, side-tilt leg lifts, then a short mat finish with double and single leg stretches and rolling like a ball.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • chair, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Stand tall, feet under the sit bones, ribs over the pelvis, and gently lift the core. 0:22
  2. Hip-hinge squats: hands on the hips, send the sit bones back rather than tucking, then hold and pulse. 1:04
  3. Rise onto the balls of the feet, arms in a T, and hold your balance while closing and opening the arms. 2:30
  4. Wide plies holding the chair: bend and stretch, lifting through the inner thighs as you rise. 3:12
  5. Hold the plie low, reach over to the side and back, then small pulses of the legs. 4:04
  6. Move the chair to the other side: plies, side reaches and pulses again. 4:39
  7. Side-tilt leg lifts: lean on the chair on a diagonal and lift the leg, knee and foot facing forward. 5:34
  8. Side-tilt leg lifts on the other side, then pulses and a hold. 6:36
  9. On the mat: roll back down, then double leg stretch and single leg stretch with the chest lifted. 7:29
  10. Rolling like a ball, then balance at the top to finish. 8:51

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Work with a neutral spine - send the sit bones back rather than tucking the pelvis
  • Lift up through the inner thighs and pelvic floor as you rise from a plié
  • Keep the knee and foot facing forward during side leg lifts

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadchair squats, pliés, side-tilt leg lifts and pulses
  • Knees takes loadchair squats, wide plié bends and pulses
  • Neck moveshead and chest lifted in double leg stretch
  • Upper back movescurl-ups, rolling like a ball
  • Lower back movesdouble leg stretch, rolling like a ball
  • Ankles & feet movesrelevé balance, one-leg side-tilt holds
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Holds a chair or countertop for balance in the leg work

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Lindywell, Pilates + Balanced Living by Robin Long; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety