1. Stand in front of a chair so that the seat barely touches the backs of your knees
2. Place your feet about shoulder-width apart with your toes very slightly pointing outwards
3. Brace your core and inhale as you lower your body, bending at the knees. Be sure to keep your chest upright and your eyes forward
4. Once your glutes barely touch the chair, briefly pause before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes while bringing your hips forward
The primary muscles used in Chair Squats (Seated Squats) are the quads. The secondary muscles used are the glutes.