Strength Training
Chair Squat
The chair squat is a bodyweight squat to a seat that trains your thighs and buttocks. The chair gives you a clear depth target while you practice sitting down and standing up.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand facing away from the chair, feet shoulder-width apart, with the seat just behind your legs.
- Reach your arms forward for balance.
- Bend your hips and knees to sit on the chair.
- Stand up fully without using your hands.
Form cues
- Keep your whole foot planted.
- Point your knees along your toes.
- Exhale as you stand.
Common mistakes
- Dropping onto the seatTake two to three seconds to lower yourself so you land gently.
- Rocking to get upLean your chest slightly forward over your feet before rising rather than swinging your body for momentum.
Safety
A chair that slides or tips can cause a fall. A seat that is too low for your current strength can make it difficult to control the movement.
- Place a sturdy, nonrolling chair against a wall on a nonslip surface.
- Start with a seat high enough that your hips are level with or slightly above your knees when seated.
- Keep the floor around your feet clear.
If you have balance difficulties or knee, hip, or back pain during the movement, use hand support or ask a physiotherapist about an appropriate version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- sturdy chair
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Finish each set while you still feel able to perform two more good repetitions.