Chair Squat

Technique

How to perform Chair Squat

1. Place a stable chair, bench, or box behind you at a comfortable sitting height.
2. Stand just in front of it with your feet about shoulder-width apart and your toes turned slightly out.
3. Brace your core, keep your chest tall, and reach your arms forward for balance.
4. Inhale as you push your hips back and bend your knees, lowering until your glutes lightly touch the support without fully relaxing onto it.
5. Exhale as you drive through your whole foot and extend your hips and knees to stand.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.