Chair Squat
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Chair Squat
The guided chair squat, performed here with a loaded bar on a fixed rack or machine setup, reproduces the classic back squat pattern while offering a more stable movement frame, ideal for focusing on range of motion and technique. This format suits trainees who want to train the squat safely, with less balance demand than the free-standing version. It's a great choice for building a strength base in the quads and glutes before progressing to freer variations.
check_circleBenefits
- check_circleBuilds a solid strength base for the quads and glutes
- check_circleOffers a more stable and reassuring movement frame
- check_circleLets you focus on range of motion and technique
- check_circleGood stepping stone before the free-standing squat
lightbulbExecution tips
- lightbulbKeep your torso upright and head up throughout
- lightbulbDescend until the knee angle passes 90 degrees
- lightbulbPush the floor with your heels on the way up
- lightbulbPosition your feet slightly ahead of the bar
warningCommon mistakes
- warningNot descending deep enough
- warningLetting the knees cave inward
- warningLooking down during the descent
- warningLocking the knees abruptly at the top
helpFrequently asked questions
How is this different from a regular squat?expand_more
The guided frame offers more stability and a fixed bar path, useful for learning the movement.
How deep should I go?expand_more
Aim to pass 90 degrees at the knee while keeping control and good posture.
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