squat · beginner
Chair Squat
Also called: sit-to-stand, squat to bench, box squat (bodyweight)
Coaching cues
- Stand tall in front of the seat, feet hip-width
- Reach your hips back like you're sitting down
- Touch down lightly — don't plop
- Drive through your heels to stand
Common mistakes
- Dropping onto the seat instead of controlling the descent
- Rocking forward off the seat for momentum
- Knees collapsing inward on the way up
Harder: Bodyweight Squat