How to do it
- Sit near the front of the chair with the feet flat, hip-width apart, slightly behind the knees.
- Cross the arms over the chest, or reach them forward.
- Lean forward until the weight is over the feet, then stand up fully.
- Sit back down slowly, under control, rather than dropping.
Common mistakes
- Pushing off the thighs or armrests.
- Dropping into the chair.
- Knees caving in.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: A lower chair, holding a weight at the chest, or then the bodyweight squat.
Easier: A higher seat, or a light push from the armrests.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Put the chair against a wall so it cannot move.
- Stand up slowly if you get dizzy on rising.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension
Dumbbells and a bench: Goblet squat, Bodyweight squat, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up
Bodyweight only: Bodyweight squat, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up