Chair Squat

Legs · Machine

How to do it

Set the bar in the rack at your height, step under and rest it on your upper back. Squat down **as if sitting into a very low chair**, sending the hips back and keeping the torso as upright as possible, until your thighs pass parallel; stand by pushing the floor away. The chair image is what teaches the pattern: back first, then down. The classic mistake is starting by bending the knees: if they go first, the hips never join the movement.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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