Chair Squats for Strengthening Your Legs, Glutes, and Core
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | chair squats, sit to stand exercise |
| Works | legs, glutes, core |
| Type | Strength |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1-2 |
| Sides | Not applicable |
| How often | Perform 1-2 sets a few times throughout the day. |
| Equipment | Chair |
| Office visibility | Medium |
The chair squat is a strength exercise that uses a sturdy chair for support. It involves moving from a seated position to standing and then lowering yourself back down in a controlled motion.
This movement is a practical choice for people who sit for long stretches at their desks. It helps activate the large muscles in the lower body after periods of inactivity.
What the chair squat works
Chair squats primarily work the muscles in your legs, including your quadriceps and hamstrings. They also engage your glutes, the muscles in your buttocks. To maintain balance and a straight back, you will use your core muscles as well.
How to do it
Starting position: Sit on the front half of a sturdy chair without wheels, with your feet flat on the floor, about hip-width apart. Keep your back straight and cross your arms over your chest or let them hang by your sides.
- Engage your core muscles and lean your chest slightly forward.
- Push through your heels and stand up completely.
- Pause briefly at the top.
- Slowly begin to sit back down by hinging at your hips first, then bending your knees.
- Lower yourself in a controlled manner until you lightly touch the chair.
- Repeat the movement without resting fully on the chair between repetitions.
What you should feel
As you perform this exercise, you should feel the muscles in your legs and glutes engaging and working. The movement should feel challenging but controlled. You should not experience any sharp pain in your knees or lower back.
Common mistakes
- Letting your knees drift inward.
- Using momentum to rock yourself up.
- Rounding your back.
- Dropping or plopping back into the chair.
Make it easier or harder
- Easier: Use your hands on your thighs or the chair’s armrests for assistance.
- Easier: Use a higher chair or add a cushion.
- Easier: Complete a smaller range of motion.
- Harder: Slow down the movement, especially when lowering yourself.
- Harder: Hold your arms straight out in front of you.
- Harder: Hover just above the chair without making contact.
Fitting it into a desk day
The chair squat is a natural movement you can do any time you get up from or sit down in your chair. Since it looks like the act of standing up, it has medium visibility in an office. You can perform a set between tasks or while waiting for a document to load.
Quick questions
How many chair squats should I do?
You can start with one or two sets of five to ten repetitions. Try to perform them a few times throughout your day.
What if the standard chair squat is too difficult?
To make it easier, you can use your hands on your thighs for assistance or complete a smaller range of motion. Using a higher chair can also help.
How do I avoid plopping down into the chair?
Focus on a slow and controlled movement, especially when lowering yourself. Hinge at your hips first, then bend your knees, as if you are about to sit down carefully.
When to see a doctor or physio
Stop the exercise if you experience any concerning symptoms. It is a good idea to get checked by a doctor or physical therapist if you feel sharp, shooting, or sudden pain. You should also seek advice for any new or painful clicking in a joint.
- Sharp, shooting, or sudden pain in your knees, hips, or back.
- Feeling dizzy, lightheaded, or unstable.
- Any new or painful clicking or popping in a joint.
Skip it or ask first if:
- You have a recent knee, hip, or back injury or have had surgery.
- You have significant balance problems.
- You’ve been advised by a healthcare provider to avoid this type of movement.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.