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Chair Squat

Chair Squat is a beginner compound machine exercise that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Machine📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Chair Squat: starting position
Starting position
Chair Squat: end position
End position

How to do the chair squat

  1. To 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.
  2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
  3. Move 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.
  4. Slowly 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.
  5. Begin 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.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Chair Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the chair squat work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of chair squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the chair squat good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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