Chair Squat
Chair Squat is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Abdominals
- Exercise type
- Strength – resistance exercise
Exercise technique
- Rail setup
Set the lower safety stop of the Smith bar.
- Bar placement
Position the bar across your rear shoulders.
- Feet forward
Place your feet a controlled distance in front of the bar line.
- Hooks
Take the bar weight through your legs before releasing the hooks.
- Descent
Bend your knees while keeping your torso aligned with the rails.
- Bottom
Lower without losing pelvic control or foot contact.
- Ascent
Push through the floor and extend your knees to return to the start.
Key technique points
- Do not confuse this variation with sitting on a chair.
- Determine foot distance with a light load.
- Do not rest the bar on your neck.
- Keep your heels on the floor.
- Keep your knees aligned with your feet.
- Engage the safety hooks before stepping away.
Common mistakes
Feet too far forward
This makes supporting the load under the bar difficult.
Dropping onto a chair
Releasing your weight onto an imagined seat disrupts control of the descent.
Ignoring the rail angle
Your torso conflicts with the machine path.
Tucking the hips
Pelvic control is lost at the bottom.
Snapping the knees
The knees lock out abruptly at the top.
Engaging only one hook
The bar is not secured equally on both sides.
Frequently asked questions
Chair Squat: why is “Feet too far forward” a mistake?
This makes supporting the load under the bar difficult.
Chair Squat: why is “Dropping onto a chair” a mistake?
Releasing your weight onto an imagined seat disrupts control of the descent.
Chair Squat: why is “Ignoring the rail angle” a mistake?
Your torso conflicts with the machine path.
Chair Squat: why is “Tucking the hips” a mistake?
Pelvic control is lost at the bottom.
Chair Squat: why is “Snapping the knees” a mistake?
The knees lock out abruptly at the top.
Chair Squat: why is “Engaging only one hook” a mistake?
The bar is not secured equally on both sides.
What should I focus on when doing Chair Squat?
Do not confuse this variation with sitting on a chair. Determine foot distance with a light load. Do not rest the bar on your neck. Keep your heels on the floor. Keep your knees aligned with your feet. Engage the safety hooks before stepping away.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.