Exercise is crucial for maintaining our body’s overall health, and one of the highly recommended activities is performing squats. Squats are a versatile and effective exercise for the lower body, helping to build and maintain strength in our legs, while also improving our balance, stability, and endurance. Whether you have experienced injuries or live a sedentary lifestyle, chair squats offer a simple yet efficient way for anyone to get started with this valuable exercise.
The benefits of chair squats
Chair squats can significantly improve the daily functional movement we often take for granted. Strengthening quad muscles and enhancing balance allows us to experience a greater ease in simple tasks like getting up from a chair, getting in and out of a car, bending down to pick up something, or tying our shoes. Additionally, the support of a chair helps those with injuries or weaker areas to safely and gradually build strength while minimizing the risk of further stress or damage to their bodies.
How to perform chair squats
- Start by sitting on a sturdy chair with only your bottom touching the seat. Make sure your feet are flat on the floor and directly underneath your knees. Sit up tall, pull your navel toward your spine, and ensure your shoulders are even and relaxed.
- Next, bend forward, bringing your chest over your knees. Feel the weight in your heels, and make sure you feel stable before moving on to the next step.
- Push down through your heels, and stand up.
- To return to the seated position, bend your knees and lower your bottom back down into the chair diagonally. Trust that the chair will be there to support you, so there’s no need to look over your shoulder.
Reps and sets
Start by doing a set of 10 reps. If you’re comfortable, try completing three sets of 10 during one workout session or spread them out throughout the day. Within a week or two, you’ll begin to notice a significant difference in your leg strength, endurance, and functional ability to bend, squat, sit, and lift.
Once you have mastered chair squats and feel confident with your newfound strength and balance, you can progress to more advanced squat variations, gradually removing reliance on the chair and increasing the challenge.
Additional tips and variations
- Increase the difficulty by adding a resistance band around your thighs, just above the knees. This will engage your glute muscles and enhance the effectiveness of the workout.
- It’s essential to warm up before diving into any exercise, including chair squats. Make sure you stretch your legs, focusing on your hamstrings, quadriceps, and calf muscles.
- Clocking in at least 30 minutes of moderate-intensity cardio exercise per week will significantly enhance the benefits of your strength training routine, including squats.
Chair squats are an excellent starting point for anyone looking to strengthen their lower body and improve their functional movement abilities. By incorporating chair squats into your regular fitness routine, you’ll quickly notice a significant improvement in your leg strength, balance, and stability.
Not only do squats build strong, shapely legs, but they also engage your core and support overall body strength and conditioning. As you grow more confident and strong, consider progressing to more advanced squat variations and other exercises to enhance your overall fitness capabilities and support a healthy, active lifestyle.
