Squat to chair – how to do it right
Tap the seat with your bottom, then push back up.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Chair or sofa behind you, feet shoulder-width.
- Hips back and down until you tap the seat.
- Knees track your toes, heels stay down.
- Don’t sit down – push straight back up.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Then do Glute bridge instead. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Prisoner squatFingertips at your temples, chest up, hips back and downJump squatSquat halfway, jump up, land softly and quietlyGoblet squatDumbbell at your chest, hips back and downEisenhorn squatBar in front of your shoulders, hips back and downBanded side stepsBand above your knees, half squat, step sidewaysBulgarian split squatBack foot on the sofa, sink straight down