Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
Starting position
End position
How to Do Chair Squat
- 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.
Muscles Worked
Alternatives to Chair Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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2
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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3
Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
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4
Plie Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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5
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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6
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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7
Split Squat with Dumbbells
A beginner compound strength exercise that works the quads, using dumbbells.
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8
Hack Squat
A beginner compound strength exercise that works the quads, using a machine.
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9
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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10
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do chair squat work?
Chair Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for chair squat?
Chair Squat uses machines.
Chair Squat: is it suitable for beginners?
Yes. Chair Squat is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of chair squat?
Barbell Squat, Dumbbell Squat, Goblet Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my chair squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; chair squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Chair Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.