Bodyweight Training

Chair Squat exercise

The chair squat is a beginner-friendly lower-body exercise that strengthens the glutes, quadriceps, and hamstrings while improving balance and control. It’s a safe way to practice proper squat mechanics, using a chair as a guide to ensure correct depth and form.

Chair Squat exercise demonstration

How to perform Chair Squat

  1. Place a sturdy chair behind you and stand with your feet shoulder-width apart.
  2. Keep your chest up, shoulders back, and engage your core.
  3. Push your hips back and bend your knees as if sitting down, lowering yourself slowly toward the chair.
  4. Lightly touch the chair with your glutes without fully sitting down.
  5. Push through your heels to stand back up, squeezing your glutes at the top.
  6. Repeat for the desired number of repetitions, maintaining balance and controlled movement.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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