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Looking for a workout that’s accessible but still has “Flashdance” vibes? Chair squats are a beginner-friendly exercise great for building important leg muscles like your quads, hamstrings, and glutes while offering the support of a sturdy surface.

Grab a chair that won’t go anywhere (Hint: Wheels are a no) and get ready to drop it low!

how to do chair squats

How to do a chair squat:

  1. Stand just in front of your chair, facing away from it. Your feet should be shoulder-width apart, with toes pointing straight ahead.
  2. Keep your spine neutral and head and chest raised. Engage your core as you bend knees and lower your hips down and back. You can lift your arms out in front for extra balance while you lower yourself down.
  3. Gently tap the chair with your butt, but don’t sit down.
  4. Squeeze glutes and hamstrings to drive your hips forward and up, returning to the starting position.
  5. Try doing 3 sets of 10 reps.

Really struggling or looking for more of a challenge? We’ve got you covered.

Make it easier: Take a load off! For a bit more support, try sitting down to rest after each rep. You can pause for just a moment or give yourself a few seconds of rest if you need it.

Make it harder: Ditch the chair when you’re ready! Try doing a regular squat by following the same steps, but instead of touching your butt to the chair, stop when your legs are at a 90-degree angle and then come back up.

Chair squats are a great way to build up the strength in your leg muscles if you’re new to working out. The chair provides added support as you work your glutes, hamstrings, and quads.

Stuck in your chair all day for work? Make your chair work for you! One study found that adding chair squats at 20-minute intervals to a long period of sitting can boost your metabolism.

Chair squats can give you the support you need to get a great leg workout, even if you’re a total fitness newbie. They’re also a simple way to add a little exercise throughout your workday to help boost your metabolism (and your booty!).