Squat Exercise | Chair-Assisted Squats for Older Adults
The squat is one of the most important strength exercises for older adults, helping build the muscles needed for standing, walking, and daily activities.
Using a chair for support makes squats safe, effective, and adaptable for all ability levels
How to Do a Squat Exercise Safely (Chair-Assisted Version)
INSTRUCTIONS:
Stand tall with feet shoulder-width apart.
Place a sturdy chair in front of you for balance, or stand just in front of a chair to use it as a safety guide.
Slowly bend your knees and push your hips back, as if sitting down onto the chair.
Lower yourself only as far as is comfortable (toward the chair if behind you).
Pause briefly, then push through your heels to return to standing.
Repeat for the desired number of repetitions.
TIPS:
Keep your chest lifted and back straight throughout the movement.
Do not let your knees collapse inward — keep them aligned over your feet.
Breathe in as you lower, breathe out as you return to standing.
Hold onto the chair lightly for balance if needed, but avoid pulling on it.
MUSCLES WORKED:
Quadriceps (front of thighs)
Glutes (buttocks)
Hamstrings (back of thighs)
Core muscles (for stability)
BENEFITS:
Builds strength in the legs and hips for daily activities.
Improves ability to stand up from chairs and climb stairs.
Enhances independence and reduces risk of falls.
Supports better balance and posture.
BEGINNER VERSION:
Perform a partial squat, lowering only a small amount.
Sit down fully onto the chair, then stand back up for extra safety.
Keep hands lightly resting on the chair in front for support.
Perform a Sit-to-Stand exercise (repeatedly sitting and standing from a chair).
PROGRESSION OF EXERCISE:
Lower further toward the chair (or lightly tap it) before standing.
Perform the squat without using your hands for support.
Add light weights held at your sides for extra resistance.