Exercise · squat
Chair / box squat
Chair / box squat is a beginner-friendly squat movement that trains quads, glutes, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 3-0-1.
The most common mistake is dropping onto the chair and rocking forward to stand. If no equipment or the movement itself doesn't suit you, Bodyweight squat or Wall sit or Leg press cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Stand in front of a chair, feet shoulder-width | कुर्सी के सामने खड़े हो, पैर कंधे जितने |
| 2 | Sit back until you lightly touch the seat, then stand | हल्के से कुर्सी छूकर वापस खड़े हो जाओ |
| 3 | Do not plop down; control the descent | धीरे नीचे जाओ, कंट्रोल से |
Equipment & who it fits
Needs no equipment, rated beginner. Search "chair squat beginner" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Chair / box squat work?
- Chair / box squat primarily trains quads, glutes, using a squat pattern with no equipment.
- What's the most common mistake with Chair / box squat?
- Dropping onto the chair and rocking forward to stand
- What can I do instead of Chair / box squat?
- The closest substitutes in this database are bodyweight squat, wall sit, leg press, which train the same pattern with different equipment.