Bodyweight Squat to Chair

Hip|Knee
Setup Instructions

Stand in front of a chair with your feet about shoulder-width apart and your toes pointed slightly outward. Position yourself so the chair is directly behind your hips. Keep your chest tall and your arms relaxed at your sides or extended forward for balance.

How To Perform

Lower your body by bending your hips and knees as if you are going to sit down. Control the descent until your hips lightly touch the chair. Without fully relaxing, press through your feet to stand back up, extending your hips and knees to return to the starting position. Keep your chest lifted and knees aligned over your feet throughout the movement.

Dosage
2–3 sets, 8–12 repetitions, Rest 45–60 seconds between sets
Key Cues
  • Sit your hips back toward the chair
  • Keep your chest tall
  • Keep your knees tracking over your toes
  • Push through your whole foot to stand
Exercise Purpose
This exercise helps develop basic squat mechanics while building strength in the hips and thighs. The chair provides a clear target and added support while learning the movement.
When To Use
This exercise is useful early in rehabilitation when building confidence and control with squatting movements.
Common Mistakes
  • Dropping quickly onto the chair
  • Knees collapsing inward
  • Leaning excessively forward
  • Shifting weight onto the toes
Progress When
  • You can perform all repetitions with good control
  • You no longer rely heavily on the chair for support
  • The movement feels stable and easy
Regress If
  • Knee pain increases during the movement
  • You lose balance while lowering
  • You cannot control the descent to the chair