Chair-Assisted Squat

Benefits

• Builds functional leg strength
• Improves sit-to-stand ability
• Strengthens glutes and thighs
• Enhances balance and stability
• Supports daily living activities

How to do Chair-Assisted Squat

1. Stand behind sturdy, non-rolling chair
2. Hold chair back with both hands
3. Feet hip-width apart
4. Toes pointing slightly outward
5. Engage core for stability
6. Hinge at hips, push hips back
7. Bend knees to lower into shallow squat
8. Keep weight in heels
9. Knees track over toes, not past them
10. Lower only as far as comfortable
11. Press through heels to stand back up
12. Squeeze glutes at top of movement

Breathing

• Inhale as you lower into squat
• Exhale as you press back up to standing
• Keep breathing steady and controlled

Repetitions: 8-12 squats, 2-3 sets.

Modifications

Make it easier

• Reduce depth of squat (quarter squat only)
• Hold chair more firmly for support
• Reduce repetitions to 5-8
• Widen stance for more stability

Make it more challenging

• Lower deeper into squat (if comfortable)
• Use lighter grip on chair
• Increase to 15 repetitions
• Hold bottom position for 2-3 seconds
• Progress to sit-to-stand from chair

Common mistakes to avoid

• Knees extending past toes
• Rounding lower back
• Rising onto toes instead of keeping heels down
• Holding breath
• Squatting too deep too soon
• Leaning too far forward