squat pattern · low impact
Chair squat
Quads · Glutes
Equipmentchair · none
Positionsupported
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Stand just in front of a stable chair with feet about hip-width apart.
- Send your hips back and bend your knees until you lightly touch the seat.
- Press through your whole foot to stand tall.
Three useful cues
- Reach hips back
- Knees track with toes
- Stand tall
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Dropping onto the chair
- Knees collapsing inward
Make it easier
Reduce the demand.
Use your hands on your thighs or add a cushion to raise the seat.
Make it harder
Add one challenge.
Pause just above the chair or hold a dumbbell at your chest.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.