Exercise guide
Mini Squat With A Chair
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The mini squat with a chair is a foundational beginner exercise that builds lower body strength and stability while using a chair as a safety reference. It primarily targets the quadriceps and glutes while improving functional mobility for daily activities.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand directly in front of a sturdy chair, facing away from it, with your feet hip-width apart.
- Keep your chest upright, shoulders relaxed, and core lightly engaged.
- Extend your arms forward for balance or place your hands on your hips.
How to do it
- Inhale and begin the movement by hinging at the hips and bending your knees to lower your body toward the chair.
- Lower yourself in a controlled manner until your glutes lightly tap the seat or hover just above it.
- Exhale as you drive through your heels to return to a full standing position.
- Maintain a steady tempo of 2 seconds down and 1 second up.
Form checklist
- Keep your knees tracking in line with your toes, preventing them from caving inward.
- Ensure your weight remains in your heels and mid-foot, not your toes.
- Maintain a flat back and avoid rounding your shoulders forward.
- Keep your head in a neutral position, looking forward.
Pro tips
- Focus on 'sitting back' into the movement to maximize glute and hamstring engagement.
- Pause for a split second at the bottom of the squat without fully resting your weight on the chair to keep muscles under tension.
Make it harder
- Increase the difficulty by performing a 'hover squat,' where you stop an inch above the seat and hold for 3 seconds.
- Transition to a single-leg mini squat by lifting one foot slightly off the ground while performing the movement.
Frequently asked
- What muscles does the mini squat with a chair work?
- The mini squat with a chair primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the mini squat with a chair?
- The mini squat with a chair requires no equipment — just your body weight.
- Is the mini squat with a chair good for beginners?
- Yes. The mini squat with a chair is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps