Chair Squat (Modified)
The modified chair squat is a full sit-down and stand-up, using a raised or cushioned seat and, if needed, hands on the thighs to help. It meets absolute beginners, returning exercisers, and older adults exactly where they are — because standing up from a chair IS a squat, and it is trainable like any other lift. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 3–6 (no hands, slow lower) | 90 s |
| Muscle | 3 × 9–12 | 60–90 s |
| Endurance | 2–3 × 18–27 | 60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
The most beginner-appropriate squat in this library — support exists to be gradually removed.
Proper form — 5 cues
- Use a raised or firmly cushioned chair so your hips sit above your knees.
- Place feet hip-width, slightly back toward the chair's front legs.
- Hinge your nose over your toes and stand by pressing through your heels.
- Sit back down over two slow seconds — settling, never dropping.
- Use hands on thighs for help only on the reps that truly need it.
Breathing: Exhale as you stand up, inhale as you lower back to the seat.
The 3 mistakes Maddy corrects most
Common questions
I have not exercised in years — is this really where I start?
It is one of the best possible starting points, because it trains the single most life-relevant strength there is: getting up. The raised seat and hand support scale the difficulty to today's ability, and progress is beautifully concrete — fewer hand-assists, a lower seat, more reps. Within weeks most people feel the difference on stairs and sofas.
How do I make chair squats gradually harder?
Move down the ladder one rung at a time: first drop the hand support, then slow the descent to three seconds, then remove the cushion, then lower the seat itself. Each rung is a few weeks of honest work. At the bottom of the ladder you are doing free bodyweight squats — the chair simply walked you there.
Is it normal for my knees to click during these?
Painless clicking and popping is common at every age and generally harmless — joints make noise, especially after years of low activity. The signals that matter are pain, swelling, or a knee that feels unstable. If the clicks come with any of those, get it checked; if not, keep training and the noise often quiets as strength builds.
Related exercises
Harder: Chair Squats
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