Physical Lower Body Strength

Chair Squats for Leg Strength

Takes
10 minutes
Level
Beginner

A safe and highly effective exercise that mimics the motion of standing up from a chair, strengthening the legs, hips, and core muscles essential for daily mobility.

What you will need

  • Sturdy, armless chair

Step by step

  1. Stand in front of a sturdy, armless chair with your feet shoulder-width apart.
  2. Cross your arms over your chest or hold them out in front of you for balance.
  3. Keeping your back straight and chest up, slowly bend your knees and lower your hips back as if you are about to sit down.
  4. Lower yourself until your buttocks lightly touch the chair seat, but do not sit down fully or put your weight on the chair.
  5. Pause for a second.
  6. Push through your heels to slowly rise back to a full standing position.
  7. Keep the movement smooth and controlled.
  8. Aim for 10-15 repetitions. Rest for a minute, then complete a second set.

Why this helps

  • Builds strength in the legs (quadriceps, hamstrings) and glutes.
  • Improves the ability to get up from chairs, toilets, and cars independently.
  • Enhances balance and reduces the risk of falls.
  • Helps maintain bone density in the hips and legs.

Make it suit you

Try a gentler version

Place a pillow on the chair to reduce the distance you have to lower yourself. Or, use your hands to lightly push off your thighs to help you stand up.

Ready for more of a challenge

Slow the movement down, taking 3-4 seconds to lower yourself. Or, try to hover just above the chair for 2-3 seconds before standing up.

If you live with arthritis

Only go down as far as is comfortable and pain-free. A partial squat still provides great benefits. Make sure to warm up your knees with gentle marching first.

Based on scientific evidence

  • National Institute on Aging - Go4Life Exercise Program
  • Sherrington C, et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.