Chair Squat

Quads, Glutes, HamstringsChair

Chair squats are an accessible foundation exercise targeting your quads, glutes, and hamstrings. The chair sets a safe depth target while mastering proper squat technique for daily life.

How to do it

1Stand a step in front of the chair with feet shoulder-width apart and toes turned out slightly.

2Initiate the movement by hinging at your hips and pushing your butt back.

3Lower down under control, keeping a neutral spine and knees tracking in line with your toes.

4Lightly tap the chair seat with your glutes without collapsing your weight onto it.

5Drive through your heels to stand back up to full extension.

Common mistakes

Letting your knees cave inward as you squat, risking joint stress.

Plunging down and transferring all your weight onto the chair at the bottom.

Lifting your heels off the ground, shifting balance into your toes.

Breathing

Inhale on the way down, exhale as you press up to standing.

Make it harder or easier

To make it easier, place a cushion on the chair to reduce squat depth.

To make it harder, slow down your descent or pause for a second just above the seat.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.