Seated Squats
This leg exercise mainly works your quads and glutes, with help from your hamstrings, adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Seated Squats
Begin by standing in front of a sturdy, armless chair, feet shoulder-width apart. Cross your arms over your chest, with each hand touching the opposite shoulder. Push your hips back and start bending your knees, lowering your body towards the chair. Control your descent so you lightly touch or sit on the chair without fully resting. Engage your glutes and thighs, pressing through your heels to return to the standing position.
Common mistakes
Dropping quickly onto the chair instead of controlling the movement. Allowing the knees to move too far past the toes. Rounding the back or leaning too much forward.
Breathing
Inhale as you lower your body towards the chair. Exhale as you stand back up.
Muscles worked
Primary Muscles
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Core, Calves
