What it is
A squat pattern using a chair as a depth target and confidence guide.
Exercise Library
Chair Squat
Track chair squats by reps, chair height, support used, and control.
Target area
Quads, glutes, hips, and basic lower-body coordination.
Why it matters
Chair squats make lower-body training approachable and give beginners a clear target.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Stand in front of a stable chair with feet about shoulder width.
- 2Reach hips back and bend the knees until the chair is lightly touched.
- 3Keep the chest controlled and feet planted.
- 4Stand by pressing through the whole foot.
- 5Use the hands only as much as needed for balance.
Common mistakes
- Dropping heavily onto the chair.
- Rocking forward with momentum to stand.
- Letting knees cave inward.
App-friendly short summary
Track chair squats by reps, chair height, support used, and control.
Easier version
Use a higher chair or place hands on a stable support.
Harder version
Pause just above the chair without sitting.
Safety notes
- Use a chair that will not slide.
- Avoid collapsing into the seat.
- Choose a height that keeps the movement comfortable.
Beginner terms explained
These definitions match the app form-guide popup language.
Glutes
The buttock muscles that help extend and stabilize the hips.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.
Range of motion
The pain-free distance a joint or body part moves during an exercise.