Chair squat workout involves the most used functional movement that helps attune your body to strengthen your legs and hip muscles. Chair squat exercise improves your ability to do the most basic everyday tasks such as getting on and off the chair, getting in and out of a car and many other similar routine activities.

If you find getting up and down from the toilet seat somewhat difficult then working on a chair squat exercise is a good way to start.

The best thing about chair squat is that it has a built-in safety feature. If somehow you lose balance or not able to stand up out of the squat, you can sit down in the chair. This helps eliminate the risk of falling and getting injured.

Chair squats are useful for beginners, who are trying to learn proper squatting technique and seniors with balance or coordination problems.

Another good thing about squat workout using chair is that you can do it at home, in your hotel room if you’re traveling and your hotel doesn’t have a gym or if you just prefer to exercise alone.

In this article, you will find how to do chair squats for beginners, chair squat workout correct form – with tips and a video demonstrating the proper technique and movements of doing this easy squat exercise.

How To Do Chair Squats Correctly?

Start Position: Stand up straight keeping your core tight, with feet hip-width apart and a chair behind you. Your feet should be placed flat on the floor with toes pointing forward and knees over your feet. You may place hands on your hips or across your chest or fold in front of you or raise your arms in front of you. Do whichever way you feel most comfortable with to help keep your balance.


(i) Slowly squat down towards the seat of the chair without actually sitting down by bending your knees and driving your hips back. Be sure to tighten your abdominals and keep your core contracted to help support your back. Knees should never be allowed to go beyond your toes.

(ii) Feel the chair and slowly rise back to the starting position while pressing your feet into the floor. This completes one rep.

If you are doing squat exercise first time, you may try 1 set of 8 to 10 reps. As your hip and leg muscles get stronger, you can gradually progress to 3 sets of 10 to 12 reps over a period of time.

Watch this video to learn doing chair squats in its proper form

Note: Correct form is very important. Be sure to keep your knees over your ankles or not allow them to go beyond your toes and place your weight in your heels throughout the full range of motion. Keep your chest and head up.

If you have any question, please ask under the comments section below.

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