Chair Squat
How to do the Chair Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
How to do the Chair Squat
- 1
To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
- 2
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
- 3
Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
- 4
Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
- 5
Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Chair Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Chair Squat fits
The Chair Squat shows up in training built around a specific goal. See how it fits:
More quads exercises
Chair Squat: common questions
What muscles does the Chair Squat work?
The Chair Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Chair Squat suitable for beginners?
Yes. The Chair Squat is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Chair Squat?
To do the Chair Squat you'll need a weight machine.
Is the Chair Squat a compound or isolation exercise?
The Chair Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Chair Squat with correct form?
To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders. Follow the full step-by-step above for the complete movement.
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