Chair Squats exercise is a safe and effective exercise to teach beginners how to do the Squat properly.

It will build your quadriceps, hamstrings, gluteus muscles and core section.

Chair Squats can also be used as a warm up before training legs or doing Deadlifts.

It can also be part of an Interval Training program.

Chair Squats How To

  • Stand with your back facing the chair. The distance between you and the chair is around 30 centimeters.
  • Assume a shoulder width position with your feet slightly angled outward.
  • Tighten your core, maintain an upright position and cross your elbows in front of your chest.
  • Initiate the squat by bending at the hips. Push your hips back and keep your lower back flat.
  • Bend your knees; your weight must be on your heels.
  • When your glutes touch the edge of the chair, squat back up by pushing your heels on the floor, extending your knees then your hips.
  • Do not lock out your knees at the top position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Chair Squats is valuable in learning proper Squat technique.

It is important to remember to always start the Squat by bending at the hips, not the knees and then pushing your hips back.

The sequence is similar to sitting down on a chair which is why Chair Squats is an excellent way of teaching the Squat.

Variations: Bench Squat | Air Squats

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Chair Squats

How To Do Chair Squats