Videos
Instructions
- Stand in front of a chair with feet shoulder-width apart.
- Extend your arms forward for balance.
- Lower your hips back and down until your glutes lightly touch the chair.
- Push through your heels to return to standing without sitting fully.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your chest lifted and back straight throughout the movement.
- Avoid letting your knees collapse inward.
- Control the descent and avoid dropping quickly onto the chair.
Breathing Tips
- Inhale as you lower toward the chair.
- Exhale as you push up to return to standing.
Medical restrictions
- Avoid if recovering from recent knee surgery or instability.
- Caution if experiencing lower back pain or disc issues.
- Consult a professional if you have hip joint problems.
Description
The Squat to Chair is a beginner-friendly lower body exercise designed to improve strength, control, and mobility using only body weight and a standard chair. Ideal for those new to fitness or recovering from injury, this movement helps reinforce proper squat mechanics by providing a physical reference point. By guiding the hips back to the chair, it teaches depth control and balance while reducing the risk of overextension or strain. This functional exercise targets the quadriceps and glutes primarily, while also engaging the hamstrings, calves, and lower back for stability. Suitable for home workouts and adaptable to all fitness levels, the Squat to Chair supports daily movement patterns like sitting and standing, making it especially useful for older adults or individuals aiming to build foundational strength and confidence.
Is the squat to chair good for beginners?
Yes, the squat to chair is perfect for beginners as it builds lower body strength with a safety cue and reduces risk of injury by encouraging proper form.
Can I do squat to chair at home without equipment?
Absolutely, the squat to chair only requires a stable chair and your body weight, making it ideal for home workouts with no equipment.
What muscles does the squat to chair work?
The squat to chair mainly targets the quadriceps and glutes, while also engaging the hamstrings, calves, and lower back for support.
How low should I go when doing a squat to chair?
Lower yourself until your glutes gently touch the chair without sitting down fully, maintaining control and tension throughout the movement.
Is squat to chair safe for bad knees?
Yes, when performed with good form and a controlled descent, squat to chair can strengthen the muscles around the knees and improve joint stability.