Seated Half Squat
The seated half squat is a beginner-friendly squat variation that uses a chair as a depth guide. By stopping the descent just above the seat, the quads, glutes, and hamstrings are engaged through a partial range of motion, making it ideal for those building squat strength or mobility.
How to do it
- Stand in front of a chair with your feet shoulder-width apart.
- Lower your hips toward the chair, bending your knees and hinging at the hips.
- Stop when your hips are just above the chair seat, hovering without fully sitting.
- Hold the position for a moment, then push through your heels to return to standing.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted as you lower.
- Push your hips back like you are reaching for a chair.
- Keep your weight evenly distributed across your whole foot.
- Hover just above the seat without resting your full body weight.
Breathing: Inhale as you lower your hips toward the chair, and exhale steadily as you push through your heels to stand back up.
Common mistakes
- Letting your knees cave inward, which places unnecessary stress on the knee joints.
- Sitting all the way down on the chair, which removes tension from the working leg muscles.
- Looking down at the floor, which can cause your upper back to round and your chest to drop.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45 seconds
Build muscle
3 sets × 8–12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, stop the exercise and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I accidentally sit all the way down?
That is completely fine, especially when you are starting out. Use the full sit as a brief reset, then stand back up. Over time, try to hover just above the seat.
Where should I feel this exercise?
You should feel your thigh muscles (quads) and your glutes working. If you feel it mostly in your lower back, focus on keeping your chest proud and hinging more at the hips.
How many times a week can I do this?
Beginners can safely perform this movement 2 to 3 times per week, making sure to take at least one rest day between sessions.