SQUAT · NO EQUIPMENT
How to do a Box / Chair Squat
Works your quads, glutes. Sit back to the chair, stand tall — control it.
AI-generated demonstration. Read the written cues and pause the video to review the movement.
How to do it
- Stand in front of a chair, feet shoulder-width.
- Sit your hips back and down to lightly touch the seat.
- Drive up through your heels to stand tall.
Common mistakes
- Flopping down onto the seat
- Pushing up off your hands
- Knees caving in
Make it easier or harder
- HarderBodyweight Squat
Get a plan built around moves like this. The Smart Progression Engine™ adjusts every session to how the last one felt.
Start free 7 days free · no card neededGeneral guidance, not medical advice. If you have pain, an injury or a health condition, check with your GP before starting.