Chair Squat
Strength · Beginner · Quads
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Quads
- Secondary
- Calves, Glutes, Hamstrings
- Equipment
- Machine
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Quads
Also works: Calves, Glutes, Hamstrings
How to do it — Chair Squat
- 1To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
- 2Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
- 3Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
- 4Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
- 5Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
- 6Repeat for the recommended amount of repetitions.
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Put it into practice
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