How to Do a Chair Squat & Single Leg Squat

Learn to do a chair squat and single leg squat for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.

Transcript

Doing a chair squat is a great way to learn the mechanics of a squat, because in a squat you always imagine as if you're sitting back into a chair. So you can literally use a chair to help you learn how to do the mechanics. You're basically working from the hip, knee, on up, and then sitting back down. So this is a great exercise for people that are starting out how to learn how to do a squat. Engaging your quadricep muscles, even a little bit of your calf muscles working as you plant yourself into the floor. If you're ready to progress the squat and you want to try single leg squat you can first start just by putting your heel on the floor. Most of the emphasis is going to be on that standing leg. So I'm putting all my work into the foot that's planted solidly into the floor. Exhale to come up. And now most of the work is happening just on that one side. And I'm just using that heel for a little bit of balance. And then if you want to make it really challenging, take away the balance and just come up on your own single leg squat. Exhaling to push your body up, controlling on the way down. Trying not to let the knee wobble in and out but keeping that knee nice and steady. Great exercise for anybody also who needs to work on the stability of their knee joints. Keep in mind that you don't even need a chair for all of these exercises. Once you get really good, you feel secure about your position, you can do a regular squat without it and you can do a single leg squat using the heel to help you maintain your balance and your alignment. Or lifting the heel up just making sure you're still doing the same action of sitting back as if the chair were there. Making sure you don't just bend your knee forward. Still sliding the tailbone back, keeping the chest up. As you get really strong you can take it full squat coming down and then bringing yourself back up. All just variations that are going to target those leg muscles.

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