SHIFT Fit
Chair supported squat
Chair supported squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand facing support holding it lightly.
- Sit hips back while bending both knees. Use hands for balance without pulling furniture. Push through both feet to stand tall again, using the support for balance.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Use hands for balance without pulling furniture. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- chair
- fixed counter
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | chair, fixed counter, full gym |
| beginner | 2 sets × 8 reps; 75s rest between sets. | chair, fixed counter, full gym |
| beginner | 3 sets × 8 reps; 90s rest between sets. | chair, fixed counter, full gym |
| beginner | 2 sets × 12 reps; 90s rest between sets. | chair, fixed counter, full gym |
| beginner | 2 sets × 6 reps; 90s rest between sets. | chair, fixed counter, full gym |
| beginner | 1 set × 8 reps. | chair, fixed counter, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Use hands for balance without pulling furniture.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.