Weighted Chair Squat
The chair is merely a tool to show you how you should sit back when you are squatting — replicating sitting down in a chair.
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Step-by-step instructions
- 1
Start by standing tall with your feet about shoulder-width apart with your toes pointing forward.
- 2
Hold a dumbbell of the same weight in each hand.
- 3
When you squat back/down, concentrate on placing most of your weight through the heels of your feet. This eliminates the common errors of coming up on your toes and/or allowing your knees to jut out in front of your toes.
- 4
Once you squat to the point where your bottom brushes the chair, straighten back up to standing position.
- 5
Repeat.
Notes
Keep in mind that your fitness level and range of motion are key factors in every exercise. If you can't squat all the way to the point where your bottom brushes the chair, that's okay. Your goal should be to do the best that you can do and then try to improve each time.
Muscles worked
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