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.

1. Best match

   

   1. 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
2. 

   2. 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
3. Play demonstration

   3. Semi Squat Jump

   81% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   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: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
4. Play demonstration

   4. Squat To Overhead Reach

   81% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
5. Play demonstration

   5. Squat To Overhead Reach With Twist

   79% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   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: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
6. Play demonstration

   6. Quads

   78% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
   3. Keep your chest up and your back straight.
   4. Lower yourself until your thighs are parallel to the ground.
   5. Push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: quads, the same as the Chair Squat
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
7. 

   7. Bench Jump

   75% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a short squat in preparation for the jump; swing your arms behind you.
   3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
   4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
   5. Turn around and face the opposite direction, then jump back over the bench.

   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: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
8. 

   8. Rocket Jump

   74% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

   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: bodyweight only, not a machine
   • Body position: standing, the same as the Chair Squat
   • Balance: harder to stay steady on than the Chair Squat
9. Play demonstration

   9. Sissy Squat

   74% match

   • Quads
   • Bodyweight
   • Advanced
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
   2. Hold onto a stable object for balance if needed.
   3. Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
   4. Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 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
   • Balance: harder to stay steady on than the Chair Squat
10. Play demonstration

    10. Backward Jump

    74% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and jump backwards, pushing off with both feet.
    3. Land softly on the balls of your feet, bending your knees to absorb the impact.
    4. Repeat for the desired number of repetitions.

    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: bodyweight only, not a machine
    • Body position: standing, the same as the Chair Squat
    • Balance: harder to stay steady on than the Chair Squat