Napra

Chair Squat

StrengthBeginner QuadricepsCalvesGlutesHamstrings Power rack / squat rackBarbell
Chair Squat, step 1
1. Bar on your upper back, feet about half a step in front of the bar, a chair or box behind you.
Chair Squat, step 2
2. Sit back until you touch the chair, shins vertical, then stand up.

How to do it

  1. To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
  2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
  3. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
  4. Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
  5. Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
  6. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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