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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.

elderly woman doing squats exercise
elderly man doing squats exercise

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.