Chair Squat

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the chair squat, including tips, variations, and the muscle groups it targets.

Instructions

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. for best results.
2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. for best results.
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. for best results.
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. for best results.
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. for best results.
6. Repeat this exercise for the recommended amount of repetitions. for best results.