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The chair squat
Sitting down and standing up is already a squat pattern. Practicing it gives your hips and knees a manageable strength task, with a clear place to land.
deadbutt.fyi · General movement education, not individual medical advice.
Give it a try.
- Put a firm chair against a wall. Stand in front of it with feet about hip-to-shoulder width apart.
- Let your hips and knees bend together. Lower toward the chair with your feet comfortably planted.
- Sit lightly, or pause just above the seat if that feels steady. Use your hands on the chair or your thighs if helpful.
- Push through your feet to stand. Finish tall without leaning back or forcefully squeezing your pelvis forward. Breathe throughout.
What you might feel
Your thighs and buttocks may both work. Your knees can travel forward; they do not need to stay behind your toes. You do not need to feel a glute burn for the movement to count.
Make it easier
Use a higher, stable seat and your hands. Start with two or three repetitions, or practice a partial rise with support.
When you’re ready for more
When your chosen amount feels controlled for several sessions, add a few repetitions or a second set. Later, hold a light weight close to your chest. Change one thing at a time.
Keep an eye on
A little muscular effort is expected. Sharp knee or hip pain, loss of balance, or symptoms that keep getting worse mean stop and adjust; recurring pain deserves an assessment.
These are editorial exercise examples, not a validated “dead butt” protocol. Read the evidence and approach →