Quadriceps
Chair Squat
A squat to a chair that teaches depth and control, often used as a beginner squat with a seat to guide you.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand in front of a sturdy chair or bench with your feet shoulder-width apart.
- 2Turn your toes out slightly.
- 3Hold your arms in front of your chest for balance.
How to perform
- 1Brace your core and push your hips back and down.
- 2Lower until you lightly touch the chair, keeping your chest up.
- 3Pause briefly without relaxing.
- 4Drive your feet into the floor and stand up.
