Chair Squat

The Chair Squat is a machine-assisted variation of the classic squat that focuses on building strength in the quads, glutes, and hamstrings. It’s especially useful for beginners or those rehabbing lower body injuries, as it provides more stability than free weight squats.

Instructions

1. Set the bar on a squat machine to match your height.
2. Step under the bar and position it across your upper back.
3. Grip the bar with hands facing forward, then lift it off the rack by extending your legs.
4. Move your feet about 18 inches in front of the bar and take a shoulder-width stance.
5. Keep your back straight, core engaged, and eyes forward.
6. Lower yourself by bending your knees until your thighs are at or just below parallel.
7. Press through your heels to return to the starting position.
8. Repeat for the desired number of repetitions.