strength
Chair Squat
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Musclesquads, glutes
EquipmentNone
Positionstanding
Impactnone
Training roleSTRENGTH
Muscles at work
quads, glutes · primary muscles
Form cues
- Sit back and down toward the chair like you're reaching for it with your hips
- Knees track over your toes, chest stays proud
- Touch the chair lightly and stand up tall — don't plop
Common errors
- ✗ Collapsing onto the chair instead of controlling the descent
- ✗ Knees caving inward on the way up
How Kalyra programs it
Trains the squat pattern through quads and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–12 reps.
Easier · Harder · Substitutions
No easier regression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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