Chair Squat

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

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the Chair Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Chair Squat with

Opposing hamstrings work — alternate sets without extra rest.

Smith Machine Stiff-Legged Deadlift hamstrings Lying Leg Curls hamstrings Seated Leg Curl hamstrings Standing Leg Curl hamstrings

Common questions

What muscles does the Chair Squat work?

The Chair Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Chair Squat?

A Machine. Without a machine, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Chair Squat suitable for beginners?

Yes, the Chair Squat is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Chair Squat go in a workout?

Early — the Chair Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Smith Machine Stiff-Legged Deadlift and Lying Leg Curls later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell