Supported chair squat (hold a counter or chair back)
Quads · Bodyweight · also glutes (bottom muscles)
Set up
A sturdy chair without wheels, set against a wall, and a kitchen counter or a second sturdy chair to hold.
Steps
- Stand with your back to the chair, feet hip-width apart.
- Hold the counter, or the back of the second chair, in front of you.
- Push your hips back and bend your knees to lower slowly until you lightly touch the seat.
- Push through your whole foot to stand up tall again.
Keep in mind
- Chest up, eyes looking ahead
- Knees follow the direction of your toes
- Only go as low as feels comfortable
- Hold on for balance; let your legs do the lifting
Common mistake
Pulling yourself up with your arms. Hold on only as much as you need for balance, and let your legs push you up.
Safety
Hold something that can't move. If your knees complain, stop a little higher above the seat.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.