Exercises
Chair Squats
A chair squat is a squat where you sit back towards a chair and stand up again. The chair guides the depth and gives you a safe target, which makes it one of the easiest ways for beginners to learn squats at home.
Key takeaways
- Feet about hip-width apart.
- Sit back as if reaching for the chair.
- Keep knees in line with the toes.
- Stand up by pressing through the whole foot.
How to do a chair squat
Set up
Stand in front of a sturdy chair, feet hip-width apart.
Arms forward
Reach the arms forward for balance.
Sit back
Bend the knees and push the hips back until you lightly touch the chair.
Stand up
Press through the feet to stand tall again.
Repeat
Start with 5 repetitions.
Common mistakes
- Knees collapsing inwards.
- Heels lifting off the floor.
- Dropping onto the chair instead of controlling the movement.
How to progress
- Hover just above the chair instead of touching it.
- Add repetitions gradually.
- Move to bodyweight squats without a chair.
Safety
- Use a stable chair that won't slide.
- Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.
Make it a tiny habit
While the dal is cooking, do 5 chair squats using a dining chair.
Frequently asked questions
Are chair squats good for beginners?
Yes. The chair gives a safe depth target and support, so you can learn the movement with confidence.
How many chair squats should I do?
Start with 5 and increase gradually. Consistency matters more than numbers.
General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.