Chair-Assisted Squat
Functional Leg StrengthBalanceHip Mobility
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
- Stand behind sturdy, non-rolling chair
- Hold chair back with both hands
- Feet hip-width apart
- Toes pointing slightly outward
- Engage core for stability
- Hinge at hips, push hips back
- Bend knees to lower into shallow squat
- Keep weight in heels
- Knees track over toes, not past them
- Lower only as far as comfortable
- Press through heels to stand back up
- 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.
Safety notes
Standing behind the chair and hinging the hips back to enter a shallow squat, holding the chair for stability
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