Chair Split-Squat
Elevate your split squats! Strengthen legs & glutes with this challenging chair variation. Perfect for building balance & stability.
The Chair Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: chair.
Required Equipment
Chair Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Chair Split-Squat Variations and Alternatives
How to do the Chair Split-Squat
Split Squat on a Chair
Positioning:
Stand facing the chair with your feet hip-width apart.
Step back with your right foot and place the top of your right foot on the seat of the chair.
Your left foot should be flat on the ground, with your knee directly above your left ankle.
Movement:
Engage your core and maintain an upright torso.
Slowly lower your body by bending your left knee, ensuring it stays in line with your ankle.
Lower until your left thigh is parallel to the ground, and your right knee is just above the floor.
Push through your left heel to rise back up to the starting position.
Complete the desired number of repetitions on one leg, then switch and repeat on the other side.
Tips:
Keep your shoulders down and back throughout the movement.
Avoid letting your left knee extend past your toes.
Start with a few repetitions and gradually increase as you gain strength and confidence.
Chair Split-Squat FAQs
What muscles does the Chair Split-Squat work?
The Chair Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Chair Split-Squat?
Chair.
Is the Chair Split-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 Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Split-Squat variations and alternatives?
Similar exercises include the Alternating Bulgarian Split-Squat, Chair Calf Rock Squat, Chair Squat to Toe Stand and Chair Elevated Mountain-Climber.
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