Stool Squat
Master the squat! This assisted version builds strength and confidence, perfect for beginners or those needing support.
The Stool Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Stool Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Stool Squat Variations and Alternatives
How to do the Stool Squat
Stand in front of a padded stool with your feet shoulder-width apart. Ensure that the stool is at a height where your thighs will be parallel to the floor when you are seated.
Engage your core and keep your chest lifted as you begin to lower your body by bending at the knees, pushing your hips back as if you are going to sit down.
Continue lowering yourself in a controlled manner until your buttocks gently touch the surface of the padded stool. Ensure that your knees do not extend beyond your toes and are pointed in the same direction as your feet.
Without resting on the stool, immediately push through your heels and use your thigh muscles to raise yourself back up to the starting position. Your back should remain straight and torso upright throughout the movement.
Repeat the exercise for the desired number of repetitions and sets.
Tips:<br>- Keep your movements slow and controlled to maintain proper form and maximize muscle engagement.<br>- To make the exercise more challenging, you can increase the speed of the movement, add more repetitions, or hold weights in your hands.
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Stool Squat FAQs
What muscles does the Stool Squat work?
The Stool Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Stool Squat?
None. The Stool Squat is a bodyweight exercise, so you can do it anywhere.
Is the Stool 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 Stool Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stool Squat variations and alternatives?
Similar exercises include the Sissy Squat, Stool Supported Climber, Stool Dip Leg Raise and Stool Forward Hop.
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