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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.