Exercise Directory: Weighted Chair Squat

The chair is merely a tool to show you how you should sit back when you are squatting [replicating sitting down in a chair].

NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your bottom brushes the chair, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down and to how many repetitions you can perform.

STEP #1: Start by standing tall with your feet about shoulder-width apart with your toes pointing forward.

STEP #2: Hold a dumbbell [of the same weight] in each hand.

Side View:

Front View:

STEP #3: When you squat back/down, you should concentrate on placing most of your weight "through" the heels of your feet. If you keep that in mind as you squat, you will eliminate the common errors of coming up on your toes and/or allowing your knees to jut out in front of your toes. It is going to feel strange for most of you when you start squatting properly because of 2 reasons: [1] you aren't use to this particular form ... and [2] you might feel like you are going to tip over because you are off balance due to redistributing your weight.

STEP #4: Once you squat to the point where your bottom brushes the chair, straighten back up to standing position.

STEP #5: Repeat.