Chair Squat
The chair squat has you sit down onto a chair and stand back up, using the seat as a depth guide so every rep stops at the same, safe range. It builds your quads, and calls in your glutes and hamstrings to help drive you back up each time. It's a natural entry point if regular squats put too much load on your knees, or you're just not sure how low is safe to go.
Why it works
Your quadriceps do most of the work straightening your knees on the way up, while your glutes and hamstrings drive from your hips to finish the standing motion. Because the chair sets a fixed, comfortable depth, you get the same range on every single rep instead of guessing how far down is appropriate, which is exactly the inconsistency that turns a squat into a knee-strain risk for someone new to the movement. Touching down lightly and standing back up, rather than free-squatting to a moving target, also teaches your body to control the descent instead of just dropping into it. Your calves stay busy the whole time too, making small adjustments at your ankles to keep your weight balanced over your feet as you shift backward toward the seat and forward again to stand.
Set up
- Set a sturdy chair or bench behind you, with the seat at roughly knee height.
- Stand with your feet shoulder-width apart, a step or two in front of the seat.
- Reach your arms out in front of you for balance, or cross them over your chest.
How to do it
- Push your hips back, like you're reaching for the seat behind you.
- Bend your knees and lower under control until you lightly touch the chair.
- Keep your chest up and your weight through your heels as you sit back.
- Pause for a moment on the seat without letting your weight fully relax into it.
- Drive through your heels and straighten your knees and hips to stand back up.
- Reset your stance if needed before the next rep.
Form cues
- Reach your hips back first, not your knees forward.
- Keep your knees tracking over your toes, not caving inward.
- Sit down under control, don't drop onto the seat.
- Drive up through your heels, not your toes.
Breathing: Inhale as you lower toward the chair, then exhale as you drive back up to standing.
Common mistakes
Letting the knees cave inward on the way down.
Fix: Press your knees out toward your pinky toes as you sit back, keeping them stacked over your feet.
Dropping onto the chair instead of lowering under control.
Fix: Slow the last few inches so you land lightly on the seat rather than falling into it.
Leaning too far forward and losing your balance.
Fix: Keep your chest lifted and your weight in your heels throughout the movement.
Rushing straight back up without a real pause at the bottom.
Fix: Give yourself a full second on the seat before driving up, that brief pause is what teaches control instead of just using momentum to bounce back to standing.
How to program it
- Two to three sets of 8 to 12 reps is a solid starting point for building the pattern and starting to add strength.
- Since there's no external load, your legs recover quickly, so short sessions three or four times across your week are completely fine while you're still learning the depth and control.
- Once you can do 15 reps without touching down hard on the chair, lower the seat height or drop the chair altogether for a full bodyweight squat.
- Track how consistently you hit the same depth each rep rather than just counting reps, since even pacing at a fixed range is the real skill this exercise builds.
Safety notes
- Use a chair that won't slide or tip, and check it against a wall first if you're unsure.
- Stop lowering at any point where your knees or lower back start to hurt, the chair should support you, not force you deeper than feels right.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many chair squats should a beginner do?
Two to three sets of 8 to 12 reps is a solid starting point before moving to a lower seat or a full squat. Since there's no load involved, you can practice it several times across your week.
Can I do chair squats without touching the seat?
Yes, hovering an inch above the seat on some reps adds extra control work once the basic pattern feels comfortable, but touching down lightly is fine while you're learning.
What's the difference between a chair squat and a regular squat?
A chair squat uses the seat as a fixed depth target and a safety net, while a regular bodyweight squat asks you to control the same range without anything to catch you.
Are chair squats good for bad knees?
The shorter, fixed depth and the option to touch down lightly make chair squats a gentler starting point than a deep squat. If you have ongoing knee pain, check with a physical therapist about the range that's right for you.
Do I need special equipment for chair squats?
No, any sturdy chair, bench, or box at roughly knee height works. That's part of why this exercise is such an easy one to start with, no gym or equipment required.