Hominin · exercise
Chair Squat
Chair Squat is a beginner strength exercise using machine. It works the quadriceps, with help from the calves, glutes and hamstrings.
beginnermachinepush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings
How to do it
- 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.
- Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Hack Squat · machine, beginner
- Leg Extensions · machine, beginner
- Leg Press · machine, beginner
- Leverage Deadlift · machine, beginner
- Single-Leg Leg Extension · machine, beginner
- Smith Machine Squat · machine, beginner
- Smith Single-Leg Split Squat · machine, beginner
- Lunge Sprint · machine, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).