Legs
The main muscle group listed for this exercise.
Exercise guide
Chair Squat
Chair Squat is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
Machine
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Chair Squat also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
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 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.
Barbell Side Split Squat
Barbell Side Split Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the back and glutes.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBodyweight Squat
Bodyweight Squat is a beginner-friendly leg exercise using body weight. It also involves the glutes.
View exerciseDumbbell Squat
Dumbbell Squat is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Chair Squat.
What muscles does Chair Squat work?
Chair Squat primarily trains the legs and also involves the glutes.
Is Chair Squat beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Chair Squat?
This variation uses a resistance machine.
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.