Strength · Bodyweight · Beginner · ~4 min
Chair box squat
Teaches squat depth control with a chair as a depth target. Leg strength supports lunging, jumping and recovering to base.
Photo shows: squat to a bench holding dumbbells. Use a sturdy chair and no weight for this version
▶ Box Chair Squats — Optimal Health Chiropractic & PT (YouTube)
More videos: How To Perform The Box Squat | Beginner Squat Variation (Dr. Carl Baird) · Bodyweight Box Squat | Step-by-Step Tutorial (Physio Plus Fitness)
Prescription3 × 10 reps · rest 1 min
EquipmentSturdy chair
ImpactLow
FormatSolo
Starting position
Stand in front of a sturdy chair, feet about hip-to-shoulder width, toes slightly out, arms forward for balance.
How to do it
- Push hips back and bend knees together, keeping weight across the whole foot.
- Lower under control until you lightly touch the chair. Do not flop or relax onto it.
- Drive through the floor and stand tall, squeezing glutes at the top.
Technique cues
- Knees follow the line of your toes
- Chest proud, spine long
- Touch and go: no resting
Common mistakes
- Knees collapsing inward
- Heels lifting
- Dropping onto the chair
Easier
Use a higher seat or hold a counter for support (see Sit-to-stand).
Harder
Lower seat, 3-second lowering, or hold a dumbbell (Goblet squat).
Safety
- Chair must be stable and against a wall so it cannot slide.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.