---
title: "Chair Squat"
description: "Stand with your back to a sturdy chair, heels about a foot's length in front of the seat, feet shoulder-width apart and toes turned slightly out."
locale: en
slug: chair-squat
url: "https://hi.fitness/exercises/chair-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings"]
equipment: ["Other"]
category: "Strength"
format: "Reps"
updatedAt: 2026-10-13T12:08:04+00:00
---
# Chair Squat

Stand with your back to a sturdy chair, heels about a foot's length in front of the seat, feet shoulder-width apart and toes turned slightly out.

## How to do it

1. Stand with your back to a sturdy chair, heels about a foot's length in front of the seat, feet shoulder-width apart and toes turned slightly out. Raise your arms forward to shoulder height for balance.
2. Push your hips back and bend your knees to lower yourself towards the chair, keeping your chest up and your knees in line with your toes.
3. Lower until your glutes lightly touch the front of the seat, without sitting down or dropping onto it.
4. Drive through your heels to stand back up until your hips and knees are fully straight. Repeat for the desired number of repetitions.

## Form tips

- Use a chair that stands firmly and does not slide, for example with its back against a wall.
- Keep your weight on your heels and the middle of your feet, and let your knees follow the direction of your toes.
- When you can do 15 controlled repetitions easily, lower yourself more slowly or pause for a moment just above the seat.

## Similar exercises

- [Bodyweight Squat](https://hi.fitness/exercises/bodyweight-squat) - Quads · Bodyweight
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- [Cossack Squat](https://hi.fitness/exercises/cossack-squat) - Quads · Bodyweight
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