Supported Squat to Chair

Hip|Knee
Setup Instructions

Stand in front of a chair with a stable surface such as a countertop, table, or wall in front of you. Place your hands lightly on the surface for balance. Position your feet about shoulder-width apart with your toes slightly turned outward.

How To Perform

Slowly bend your hips and knees to lower your body toward the chair. Use your hands lightly for balance as you sit your hips back and control the descent. Lightly touch the chair with your hips or sit down briefly. Press through your feet to return to standing.

Dosage
2–3 sets, 8–12 repetitions, Rest 45–60 seconds between sets
Key Cues
  • Use your hands lightly for balance
  • Sit your hips back toward the chair
  • Keep your chest tall
  • Push through your whole foot to stand
Exercise Purpose
This exercise helps improve squat depth and control while allowing support for balance. It builds strength in the hips and thighs while reinforcing proper squat mechanics.
When To Use
This exercise is useful when transitioning from supported mini squats toward deeper squat movements with more control and confidence.
Common Mistakes
  • Pulling heavily on the hands
  • Dropping quickly onto the chair
  • Knees collapsing inward
  • Shifting weight onto the toes
Progress When
  • You can perform all repetitions with good control
  • You rely less on your hands for support
  • The movement feels stable and comfortable
Regress If
  • Pain increases during the movement
  • You cannot control the descent to the chair
  • You require heavy support from your hands