10 Best Chair Squat Alternatives for Limited Equipment

Ranked Chair Squat Alternatives

10 substitutes, ranked by how closely each one matches the Chair Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Smith Chair Squat

   95% match

   • Quads
   • Smith-machine
   • Beginner
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the quads.

   How to perform this exercise

   1. Adjust the height of the smith machine bar to a comfortable position.
   2. Stand with your feet shoulder-width apart, toes slightly turned out.
   3. Place the barbell across your upper back, resting it on your traps.
   4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
   5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: a machine, the same as the Chair Squat
   • Body position: standing, the same as the Chair Squat
2. 

   Progression

   2. Hack Squat

   95% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
   2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
   3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
   4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: a machine, the same as the Chair Squat
   • Body position: standing, the same as the Chair Squat
3. 

   3. Smith Machine Squat

   91% match

   • Quads
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
   2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: a machine, the same as the Chair Squat
   • Body position: standing, the same as the Chair Squat
4. 

   4. Leg Press

   87% match

   • Quads
   • Machine
   • Beginner
   • Compound

   The same equipment, done seated instead.

   How to perform this exercise

   1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
   3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
   4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: a machine, the same as the Chair Squat
   • Body position: seated, not standing
5. 

   5. Bodyweight Squat

   84% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
6. 

   6. Freehand Jump Squat

   84% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Cross your arms over your chest.
   2. With your head up and your back straight, position your feet at shoulder width.
   3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
   4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
   5. When you touch the floor again, immediately squat down and jump again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
7. Play demonstration

   7. Dumbbell Supported Squat

   82% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
8. 

   8. Squats - With Bands

   82% match

   • Quads
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
   2. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
   3. Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
   4. Use the heel of your feet to push your body up to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: a band, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
9. 

   9. Barbell Squat To A Bench

   81% match

   • Quads
   • Barbell
   • Beginner
   • Compound

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.
   2. Then, set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
   3. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
   4. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
   5. Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   6. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Chair Squat
   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
10. 

    10. Speed Box Squat

    81% match

    • Quads
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
    2. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
    3. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
    4. Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
    5. Pause briefly, and explode off of the box, extending through the hips and knees.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: two-legged squat, the same as the Chair Squat
    • Primary muscle: quads, the same as the Chair Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Chair Squat
    • Balance: harder to stay steady on than the Chair Squat