Chair Squats - Seniors & Beginners

In this article, you will find guide on how to do chair squats correctly, correct form, chair squats benefits and important tips with VIDEO.

If you’re a senior, beginner or new to doing squats, chair squats are safe because the chair provides you support as a sturdy surface.

You require no equipment to do this exercise except a chair. Even if you’re traveling, you can do chair squats in your hotel room.

Chair Squats Benefits

(i) They are safe not only to learn and master the squat move, but also a great way to build strength in your leg muscles such as quads, hamstrings, and glutes.

(ii) If you remain stuck in your chair all day for work, you can use the chair for doing chair squats so as to help you avoid the aches and pains associated with sitting for long hours.

(iii) When done properly, chair squats are safe & healthy for your knee joints.

(iv) They help improve balance, stability and flexibility while burning good amount of calories.

How To Do Chair Squats Correctly?

Start Position

Grab a sturdy chair without wheels. Stand in front of the facing away from it. Position your feet hip to shoulder-width apart with toes pointing straight forward. Maintain your spine neutral with chest raised and head up looking straightforward. This is your starting position.


(i) Tighten your core to help support your back. Bend your knees as you slowly lower your hips down and back toward the chair. You may raise your arms out in front for balance.

(ii) Allow your butt to gently touch the chair, but don’t sit down.

(iii) Keep looking forward with chest up. Drive your hips forward & up, while returning to the starting position.

(iv) Beginners can do one set of up to 10 reps. More conditioned exercisers can try three sets of up to 12 reps.

Important Tips To Avoid Injury To Your Knees

(i) Maintain your knees over your ankles and keep your body weight in your heels (not in the balls of your feet or toes) throughout the full range of motion.

(ii) Use a chair of such a height that allows your knees bent at a 90-degree angle.

When you have mastered the correct form & proper technique to do chair squats, you can try doing squats without chair following the same steps. But make sure to stop when your legs are at a 90-degree angle and then come back up.

Note: Avoid doing squat exercise, if you have suffered from a knee injury.

Watch this video to learn how to do Chair Squats correctly:

About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Renu Bakshi AKA Fitness BuffhqPersonal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”

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