The chair-supported squat introduces the squat pattern with a real, practical safety net — a chair placed behind you gives you a clear depth target and a place to lightly touch down if needed, building confidence before progressing to an unsupported squat.
People with a medical condition, injury or recent surgery may need an individually adapted programme. This exercise does not treat any medical condition.
Keep breathing steadily and avoid holding your breath — inhale as you lower, exhale as you stand.
Sets
2-3 sets
Reps
8-12 repetitions
Duration
Under 15 minutes
Rest
30-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Use a higher chair or stool for a shallower squat depth.
Use a progressively lower surface, then remove the chair entirely to progress toward the standard bodyweight squat.
Primary Muscles
Quadriceps, Gluteals
Secondary Muscles
Hamstrings, Core
Movement Pattern
squat
Ensure the chair is genuinely stable and won't slide. Stop if significant or unusual pain occurs. Stop if dizziness, fainting, chest symptoms or unusual breathlessness occurs.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a true beginner?
Yes — this is classified as a beginner-level exercise, though the regression above offers an even gentler starting point if needed.
References