Chair Squat

A machine-based squat variation using a smith machine or chair apparatus to build lower body strength with guided movement.

Instructions

1. Adjust the machine bar to a position that matches your height, typically placing it across the upper back.
2. Step under the bar and position it across the back of your shoulders, not your neck.
3. Grasp the bar with both hands, palms facing forward, using a comfortable grip width.
4. Unlock the bar and lift it off the rack by extending your legs fully.
5. Move your feet forward approximately 18 inches in front of the bar.
6. Position your feet at about shoulder-width apart with your toes slightly pointed outward.
7. Look straight ahead and maintain a neutral or slightly arched spine throughout the movement.
8. Slowly lower your body by bending your knees while maintaining an upright posture.
9. Continue descending until the angle between your upper and lower leg breaks 90 degrees, going parallel or slightly deeper.
10. Pause briefly at the bottom of the movement.
11. Begin to raise your body by pushing through your heels while exhaling.
12. Extend your knees and return to the starting position with controlled movement.
13. Repeat for the recommended number of repetitions.

Tips

• Keep your head up and eyes forward throughout the movement
• Your knees should track over your toes without caving inward
• Push through your heels to engage your glutes and quadriceps effectively
• Control the descent rather than dropping quickly into the bottom position
• This machine variation provides safety and stability for heavy lifting
• Use moderate weight initially to perfect your form and technique
• The machine accommodates many fitness levels from beginner to advanced