How to do the CHAIR SQUAT: technique and common mistakes


Hi there and welcome to this Get Exercise
Confident Video. Today I’m here with Alice and we’re going to show you how to do the
chair squat. The chair squat is a great exercise for beginners and really works the front of
the legs – the quads, the back of the legs – the hamstrings and the glutes, and also
really engages your core. So what we’re going to do, we’re going to get Alice to show you
the exercise and then we’re going to break it down into three key parts for you. So Alice
if you could show the exercise. Excellent. So now we’re going to break it down into three
key parts. The set up. Going down and then going up. So to begin with the set up. So
as you can see Alice is standing just wider than shoulder width apart and her toes are
pointing outwards at eleven and one o’clock. And then when we look side on you see that
she’s got a really nice tall posture and nice and upright. So that’s the set up. So now
for going down if you just go down Alice. That’s great. As she’s goes down when we look
from the side you see that she’s moving backwards and sitting back which is really important
as this is what engages the glutes. In addition she got a nice tall posture and is staying
upright. So if you go up again and show that again. So sitting back, really good posture
and then at the bottom you can also see that the angle of her shins are the same as the
angle of her body, which is what you want. So that’s great, and then go back up. When
we look from the front, as she goes down, you see her knees come outwards. So you want
your knees pointing as if they are going towards your little toes on both feet. And this is
important to protect the knees and also engage the glutes. So that’s going down. Now for
going up, what she’s going to do is keep her knees going outwards towards her little toes
and she’s going to squeeze her glutes. Excellent. And go back down one more time. And then from
side on you can see her body is going straight up, its not rocking forwards. Excellent. As
you can see here we’ve started her out on the chair with some weights to raise it up
slightly. So if you’re at home you can do this on your bed with some pillows or in the gym
you can do it on the bench with some weights and what this does, because she’s just started
she can’t get the full depth so it’s good to start slightly higher and then slowly going
lower as your muscles get more control and more flexible. So that’s really good. So now
we’re just going to show you some of the common mistakes people do when they squat. So the
first one is the knees coming in. So can you just show here. So this is what we want to
avoid as this puts excess strain on the inside of the knee and also won’t engage the glutes
as much. So if you go back up and do it with the knees out. So this is what we want, the
knees outwards. So that’s the first common mistake. The second common mistake is best seen from
the side, so if you go back up its where rather than sitting backwards she’s going to sit
forwards. So if you do it incorrectly going forwards. So here you can she rather than sitting
back she has shifted her body weight forwards. This is going to put excess strain on her
knees and won’t engage the glutes properly again. Instead if you do it properly now,
she’s sitting back. That’s really good. Now there’s one other common mistake people often
make. If you go down, on the coming up phase her body should come up completely straight,
but what many people do wrong, is they rock forwards before coming up like that, and what
this does is uses your momentum rather than the muscles of your glutes to get up, so you
are not actually working the correct muscles. And those are the most common mistakes we
see in the squat. Thanks very much for watching this Get Exercise Video, and hope you found
it useful.

13 Replies to “How to do the CHAIR SQUAT: technique and common mistakes”

  1. This video explained a lot and understood what they we're talking about, and they went step by step so I want hurt myself. I was in a car accident last year and have pinch nerve in lower back and left knee….Thanks!πŸ˜ƒπŸ˜ƒπŸ˜ƒπŸ˜ƒπŸ’–πŸ’–πŸ’–πŸ’–

  2. Thank you. For two things. One, for showing a proper tutorial…and two, I'm American and the accent cures my attention disorder

  3. Thank you so much for the tips. I have scoliosis and very tight hamstrings. Now I can focus on doing this correctly and avoid hurting myself.

  4. What if your knees are made different and naturally point inward? Should I have my feet placed differently so my knees go out? I believe its called knock knee. I want to make sure I do the squats right according to my knee configuration/muscles.

  5. Nice, yes. However, paler tights on the demonstrator would have shown detail better – contrast is such that those knee close-ups cannot be seen clearly.

  6. Thanks for the video but I have some questions.
    Q1: When doing squat, how to go down? Should we sit back with our whole body while keeping the knee in line with the heel (making the shin constant)? Or, should we sit back with our hips while keeping the knee in line with the heel (making the shin constant)? Or, should we sit back with our hips in order for hips to form a 90 degree angle to the shin?

    Q2: Why do we need to push our hips back before we squat down?

    Q3: When doing squat, is the movement only happening in the hips, keeping the shin unmoved?

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