How to Do the Chair Squat

Beginner · Machine · Targets Quadriceps, Calves, Glutes, Hamstrings

How to perform it

1. To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
3. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
4. Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
5. Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
6. Repeat for the recommended amount of repetitions.

Muscles worked

The Chair Squat primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need machine.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Chair Squat slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.