This exercise is good for those who do not have the use of a squat rack or a partner. It is good for keeping your legs in shape while traveling. The beginner may want to use a chair for support and balance while learning and developing their muscles.
Stand by your chair with one leg extended out and the opposite arm out for balance. Hold the chair with the other arm. Now take a deep breath and begin to squat down
Go all the way down until you break parallel with the ground and then immediately begin to breathe out and come back up. You may use the chair to push against if you need the help.