Chair Mini Squat
Build leg strength with Chair Mini Squats! A gentle exercise using a chair for balance. Great for beginners and stability.
The Chair Mini Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: chair.
Required Equipment
Chair Mini Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Chair Mini Squat Variations and Alternatives
How to do the Chair Mini Squat
Mini Squat with a Chair
Positioning:
Stand facing the chair with your feet shoulder-width apart.
Keep your arms straight and hold onto the back of the chair for support.
Ensure your feet are flat on the ground.
Movement:
Slowly bend your knees and lower your body as if you are going to sit down on the chair.
Keep your back straight and your chest up. Avoid leaning forward.
Lower yourself until your thighs are parallel to the ground, or as low as feels comfortable without losing form.
Hold the position for a moment, feeling the tension in your thighs.
Push through your heels to return to the starting position, straightening your legs.
Repeat the movement for 10-15 repetitions, resting as needed.
Tips:
Focus on your breathing; inhale as you lower and exhale as you rise.
Make sure your knees do not extend past your toes during the squat.
Keep your movements slow and controlled to maintain balance and reduce the risk of injury.
Chair Mini Squat FAQs
What muscles does the Chair Mini Squat work?
The Chair Mini Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Chair Mini Squat?
Chair.
Is the Chair Mini Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Mini Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Mini Squat variations and alternatives?
Similar exercises include the Alternating Bulgarian Split-Squat, Chair Calf Rock Squat, Chair Squat to Toe Stand and Chair Pose.
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