How to do the Chair Squat
Primary: Quads, Glutes · also works Hamstrings, Core. Also called: sit to stand, squat to chair.
Step by step
- 1
Stand in front of a sturdy chair with feet shoulder-width apart.
- 2
Push your hips back and bend your knees to lower slowly toward the seat.
- 3
Lightly touch the chair with your hips without fully relaxing.
- 4
Drive through your heels to stand back up.
- 5
Keep your chest up and arms forward throughout.
Coaching cues
- Hips back, chest up
- Touch, do not plop
- Stand up tall and squeeze the glutes
Common mistakes
- Dropping onto the chair
- Using hands to push off the thighs
- Knees caving inward
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Chair Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Chair Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core
How many sets and reps of Chair Squat should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Chair Squat?
Same movement pattern, different equipment: Bodyweight Squat, Box Squat, Wall Sit, Goblet Squat, Jump Squat, Pistol Squat.
Is the Chair Squat good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.