Videos
Instructions
- Stand in front of a sturdy chair with your feet shoulder-width apart.
- Extend your arms forward at shoulder height for balance.
- Initiate the movement by pushing your hips back and bending your knees.
- Lower your body in a controlled manner until your glutes touch the chair lightly.
- Pause briefly, then push through your heels to return to the starting position.
Technical Tips
- Keep your chest upright and core engaged throughout the movement.
- Do not let your knees move past your toes.
- Avoid collapsing your knees inward.
- Ensure full foot contact with the ground at all times.
Breathing Tips
- Inhale as you lower yourself toward the chair.
- Exhale as you push through your heels to stand up.
Medical restrictions
- Knee osteoarthritis or joint pain
- Recent hip or knee surgery
- Balance disorders or vestibular conditions
- Severe lower back issues
Description
The Bodyweight Squat to Chair is a beginner-friendly lower body exercise designed to build strength, mobility, and proper squat mechanics using only your body weight and a stable chair. Ideal for individuals new to strength training or recovering from injury, this movement provides a controlled depth limit that encourages safe execution and reinforces correct posture. It helps improve functional strength needed for everyday activities like sitting and standing. By guiding the user to sit back and down onto the chair, the exercise emphasizes proper hip hinge mechanics while minimizing strain on the knees. This makes it an effective choice for seniors, beginners, or anyone looking to build foundational lower body strength in a safe, supportive manner. The chair acts as both a tactile cue and a safety net, promoting confidence and balance. Whether used during warm-ups, in rehabilitation settings, or as part of a bodyweight workout routine, the Bodyweight Squat to Chair offers a practical and scalable way to train the quadriceps, glutes, and supporting muscles.
What muscles do bodyweight chair squats work?
Bodyweight chair squats primarily work the quadriceps and glutes, while also engaging the hamstrings, calves, adductors, and lower back for support and balance.
Is squatting to a chair a good exercise for beginners?
Yes, squatting to a chair is an excellent beginner exercise as it helps develop proper squat form, balance, and lower body strength with reduced joint stress.
How low should I go when doing a chair squat?
Lower yourself until your glutes lightly touch the chair while maintaining control, proper posture, and keeping your knees aligned with your toes.
Can chair squats help with knee pain?
When done with proper form, chair squats can strengthen the muscles around the knee and support joint stability, potentially reducing discomfort over time.
How many chair squats should I do daily?
For general fitness, start with 2–3 sets of 10–15 reps, adjusting based on your fitness level and gradually increasing as you build strength and endurance.