How to perform the chair squat

Overview

The chair squat is a simple sit-to-stand exercise that builds lower-body strength and everyday mobility. It primarily targets the glutes and legs, and helps reinforce safe squatting mechanics for daily tasks. Use light hand support if needed; progress by hovering just above the seat before standing again.

Level

Beginner

Targets

Legs, glutes

Step by Step Instructions

  1. Sit on the edge of a sturdy chair.
  2. Place your feet shoulder-width apart, flat on the floor, shins vertical.
  3. Align your knees over your second toes; don’t let them cave in or flare out.
  4. Keep your chest tall, shoulders down, gaze forward, and lightly brace your core.
  5. Drive through your heels to stand up, staying mostly upright (minimal forward lean).
  6. Fully stand, then push your hips back and bend your knees to lower with control.
  7. Sit back to the edge of the chair without letting your knees pass your toes.
  8. Repeat for reps with smooth, controlled movement.
  9. If needed, place hands lightly on a table/chair in front for assistance while rising.
  10. Progression: perform without hand support and hover just above the seat for 1–2 seconds before standing back up.

[Video Transcript]

I’m going to show you how to do something called a chair squat. It’s designed to help strengthen your legs and glutes. Find your way to the edge of your seat, put your feet about shoulder-width apart, and keep your knees parallel so they’re not buckled in or turned out. Stand up by driving through your heels, staying mostly upright without leaning too far forward, then sit back down on the edge of your chair. Make sure your knees don’t pass your toes. Stand up again and squat down. If this is too difficult, place a chair or table in front of you for extra support and use your hands lightly while still pushing through your heels. As you get stronger, try doing the movement without your hands and hover just above the chair before standing back up. Chair squats can help strengthen your legs and glutes.

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