Single-Leg Squat On Chair 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Single-Leg Squat On Chair is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. It involves performing a squat on one leg while using a chair for support or balance, helping to improve lower-body strength, stability, and balance. This exercise is suitable for beginners who want to safely practice single-leg squats and for more advanced exercisers looking to challenge unilateral leg strength and coordination.
How to Perform
Stand in front of a sturdy chair with your feet hip-width apart.
Lift one leg off the ground, keeping it slightly bent or straight in front of you.
Engage your core and keep your chest upright.
Slowly bend the supporting knee and lower your hips toward the chair, reaching back to lightly touch the seat without fully sitting.
Pause briefly at the bottom while maintaining tension in the quads and glutes.
Press through the heel of the supporting leg to return to the starting position.
Keep your lifted leg extended and your balance steady throughout the movement.
Repeat for the desired number of reps and switch to the other leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged to maintain balance throughout the movement.
Ensure your knee stays aligned with your toes to prevent strain.
Lower yourself slowly to maximize muscle engagement.
Avoid fully sitting on the chair to keep tension in the quads and glutes.
Focus on pressing through the heel of the supporting leg when rising.
Keep your lifted leg straight or slightly bent without swinging it.
Maintain an upright chest to prevent leaning forward excessively.
Use a chair of stable height to ensure safety.
Breathe steadily, exhaling as you push back up.
Start with fewer reps and gradually increase as balance and strength improve.
How Not to Perform
Do not let your knee collapse inward or move past your toes.
Avoid leaning your chest forward excessively.
Do not sit fully on the chair and relax your muscles.
Avoid using momentum from the lifted leg to rise up.
Do not let your supporting foot lift off the ground.
Avoid rushing through the movement; perform it slowly and controlled.
Do not lock your knee at the top of the movement.
Avoid arching or sagging your lower back.
Do not allow your lifted leg to swing or move excessively.
Avoid holding your breath; maintain steady breathing throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
