Exercise profile
Best forRehabEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentChair
Also worksQuads, Glutes
Recommended2-3 sets x 8-15 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A scalable squat that teaches depth and control using a chair as a target.
- Setup
- Sit tall on a sturdy chair, feet flat, weight in the heels.
- Common mistakes
- Flopping down, or yanking forward with momentum to stand.
- Easier
- Use a higher chair or push lightly off your thighs.
- Harder
- Use a lower seat or pause 2 seconds before standing.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s