Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
chair assisted squat
Leg · chair · Primary muscle: Quadriceps
Active
Difficulty1/5
Repetitions1–100
Sets1–40
Tempo3-1-2
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Secure a sturdy chair against a wall and stand facing its back with your feet approximately shoulder-width apart.
- Rest both hands lightly on the chair back for balance, brace your core, and keep your chest lifted with your weight across each entire foot.
- Send your hips back and down as you bend your knees, keeping them aligned with your toes and your heels grounded.
- Lower slowly to a comfortable depth while maintaining a neutral spine and using only as much hand support as needed.
- Press through your midfoot and heels to extend your hips and knees, returning to a tall standing position without pulling on the chair.
Muscle focus
Muscles
Primary: Quadriceps
Coaching
Tips
- Use a sturdy chair on a level, non-slip surface and secure it against a wall before beginning.
- Keep your hands relaxed and use the chair only for balance rather than pulling yourself through the movement.
- Track your knees in line with your toes and maintain contact through your heels and forefeet.
- Squat only as deeply as you can control while keeping your spine neutral and heels grounded.
Technique check
Common mistakes
- Using an unstable chair or failing to secure it before exercising.
- Pulling strongly on the chair instead of allowing the legs to perform the work.
- Allowing the knees to collapse inward during the descent or ascent.
- Lifting the heels or shifting excessive weight onto the toes.
- Dropping quickly into the bottom position instead of moving under control.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes