Legs
The main area this variation is designed to train.
Exercise guide
Chair Squat
Learn how to do the Chair Squat exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Machine
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Legs
Secondary support can come from Glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Chair Squat
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the legs region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Skipping the setup and losing tension before the first rep starts.
- Changing your body position between reps instead of keeping the movement repeatable.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Low-Impact Workout
A gentle full-body workout that stays lower impact while still training the main muscle groups.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Leg Press
Leg Press is a beginner strength that mainly trains your legs using machine.
View exerciseCalf Press On The Leg Press Machine
Calf Press On The Leg Press Machine is a beginner strength that mainly trains your legs using machine.
View exerciseLeg Extensions
Leg Extensions is a beginner strength that mainly trains your legs using machine.
View exerciseLying Leg Curls
Lying Leg Curls is a beginner strength that mainly trains your legs using machine.
View exerciseFAQ
Common questions about Chair Squat.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Chair Squat work?
Chair Squat mainly works the legs. It can also involve glutes depending on your setup and range of motion.
Is Chair Squat beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Chair Squat?
You will usually need Machine for this variation.
How should I progress Chair Squat?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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