Single Leg Chair Squat (Modified)
The modified single-leg chair squat lowers you onto a chair using mostly one leg, with the other foot lightly assisting or hovering, then stands you back up the same way. It is the safest doorway into single-leg squatting — the chair catches every rep while one leg learns to carry the load. 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 | 4 × 4–6 per leg, slow | 90 s–2 min |
| Muscle | 3 × 8–12 per leg | 60–90 s |
| Endurance | 3 × 15–20 per leg | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-safe single-leg training — the chair converts a hard balance skill into a controlled strength exercise.
Proper form — 5 cues
- Stand in front of a chair, one foot planted, the other extended lightly forward
- Sit the hips back and lower slowly onto the chair with the planted leg
- Keep the knee tracking over the second toe on the way down
- Reach the arms forward as a counterbalance
- Drive through the whole foot to stand, using the assisting leg as little as possible
Breathing: Inhale lowering to the chair, exhale standing back up.
The 3 mistakes Maddy corrects most
How to program single leg chair squat (modified)
| Goal | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|
| Strength — entry | 3 | 4-5 per leg, slow | 3-1-2-0 | 90 s | 7 |
| Strength — standard | 4 | 4-6 per leg, slow | 3-1-2-0 | 90 s-2 min | 8 |
| Strength — advanced | 4 | 6 per leg, assisting foot hovering | 3-2-2-0 | 2 min | 8-9 |
| Hypertrophy — entry | 3 | 8-10 per leg | 3-0-2-0 | 60-90 s | 7 |
| Hypertrophy — standard | 3 | 8-12 per leg | 3-0-2-0 | 60-90 s | 8 |
| Hypertrophy — advanced | 3-4 | 12 per leg, 1 s pause on the chair, no plop | 3-1-2-0 | 90 s | 8-9 |
| Endurance — entry | 3 | 12-15 per leg | controlled, continuous | 45-60 s | 6-7 |
| Endurance — standard | 3 | 15-20 per leg | controlled, continuous | 45-60 s | 7-8 |
| Endurance — advanced | 3 | 20 per leg, minimal chair contact | steady rhythm | 45 s | 8 |
| Beginner on-ramp — week 1-2 | 2 | 6-8 per leg, both feet assisting on the stand | 3-0-2-0 | 90 s | 5-6 |
| Beginner on-ramp — week 3-4 | 3 | 6-8 per leg, assisting foot toes-only | 3-0-2-0 | 60-90 s | 6 |
| Deload / technique | 2 | 5-6 per leg, taller chair | 3-1-3-0 | 90 s | 5 |
Common questions
Who is the modified single-leg chair squat for?
Anyone building toward single-leg strength from a low base: beginners, people returning after a long break, and older adults who want leg strength that transfers directly to standing up from chairs — which is literally the exercise. It is also a smart control drill for athletes whose knees wobble on one leg.
How do I progress from this to a full single-leg squat?
Shrink the assistance in stages: first use the second foot only on the stand-up, then hover it entirely, then lower the seat height cushion by cushion. When you can perform slow, quiet reps to a low seat with the foot hovering throughout, pistol-squat progressions become realistic.
What chair height should I use?
Standard dining-chair height — roughly 45 centimetres — suits most people at the start. The right height lets you complete every rep slowly, with the knee tracking straight and no crash landing. As that becomes comfortable, a lower seat extends the range and raises the challenge honestly.
Related exercises
Easier: Chair Squats · Harder: Chair Single Leg Squat
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