Chair Squats

Chair squats are a great exercise for building leg strength, especially if you're new to squats or need extra support. Here's how to do them properly:

Starting Position:

• Place a sturdy chair behind you

• Stand with feet shoulder-width apart, toes pointing slightly outward

• Position yourself so the chair is just behind your legs

• Keep your arms extended in front of you for balance, or cross them over your chest

The Movement:

1. Lower down slowly - Bend at your hips and knees simultaneously, pushing your hips back as if sitting down

2. Keep your chest up and your core engaged

3. Lower until you lightly touch the chair with your buttocks - don't plop down

4. Pause briefly when you feel the chair

5. Push through your heels to stand back up, squeezing your glutes at the top

Key Tips:

• Keep your knees tracking over your toes (don't let them cave inward)

• Your weight should be on your heels and mid-foot, not your toes

• Maintain a neutral spine - avoid rounding your back

• Look straight ahead or slightly up

• Start with 2-3 sets of 10-12 repetitions

Progression Options:

• Once comfortable, try hovering above the chair without touching it

• Slow down the lowering phase (3-4 seconds down)

• Hold a weight at your chest for added resistance

• Eventually progress to regular bodyweight squats without the chair

This exercise is excellent for building confidence with the squatting movement pattern while having the safety of the chair behind you!