Supported Squat

Supported Squat


This exercise involves standing with your feet shoulder-width apart and squatting down while keeping your back straight and your weight on your heels. You can use a support, such as a chair or wall, to help maintain balance and proper form. This exercise targets the muscles in your legs, glutes, and core.

Muscle Group

Equipment Required

Supported Squat Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold your arms straight out in front of you for balance.
  3. Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair.
  4. Keep your chest up and your back straight.
  5. Lower yourself until your thighs are parallel to the ground.
  6. Push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of repetitions.

Supported Squat Form & Visual

Supported Squat

Supported Squat Benefits

  • Stretches the entire body, particularly the back, hamstrings, and shoulders
  • Improves posture and spinal alignment
  • Increases flexibility and range of motion
  • Strengthens the core and back muscles
  • Relieves stress and tension in the body
  • Improves circulation and oxygen flow
  • Can help alleviate back pain and discomfort

Supported Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Supported Squat Variations & Alternatives

  • Supported squat with resistance band
  • Supported squat with dumbbells
  • Supported squat with kettlebell
  • Supported squat with medicine ball
  • Supported squat with barbell