Step by step instructions, muscle activation and variants for the Mini Squat with a Chair.
A partial squat performed with a chair placed behind you for balance support and safety, making it accessible for beginners, older adults, and those in rehabilitation. The reduced range of motion still activates the quadriceps and glutes while building confidence in the squat pattern.
The Mini Squat with a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
