Air Squats with a Chair

Air Squats using a Chair is a great way to start learning how to squat without causing knee pain.  It is one of the very safest ways to squat, primarily because if you can not perform the action, you simply sit down.

Air Squats with a Chair

Primary Muscles Used

Standing Row Muscles Used

Air Squats with a Chair Instructions

  • Stand directly in front of a chair, the lower the chair, the lower you will have to squat.
  • Stand so your heals are just a couple inches in front of the chair base.
  1. Tighten your core, and stand up straight.
  2. Slowly lower down, gently pushing your butt backward towards the chair.
  3. At the same time as your butt goes back, raise your hands up in front of you and lean forward slightly.
    1. This change in the center of gravity, keeps your knees back behind your toes and takes the pressure off your knees.
  4. Continue lowering down until your butt just barely touches the chair.
  5. Then stand back up straight.
  6. Repeat.
Air Squats with a Chair Demonstration

Tim's list of benefits for the Air Squats with a Chair

  • Squats build lower body muscle strength,2 endurance, and power. Additionally, they engage the core and improve strength and stability in the trunk and upper body.
  • The secondary muscles include the erector spinae of the back, transverse abdominis, gluteus medius, gluteus minimus, adductor magnus, soleus, gastrocnemius, and hamstrings.
  • By using the chair you are giving your self security, so any fitness level can perform this exercise.

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