Mini-Squat with Support

Equipment
Chair
BODY PART

Purpose

The mini squat strengthens your quadriceps and glutes to facilitate an improved ability to perform functional activities such as standing up from and sitting down in a chair, squatting, and climbing stairs. Increased strength of your lower body muscles also helps to decrease your risk of falls.

Set up

Begin standing with your feet hip width apart, holding onto the back of a chair or a countertop for balance.

Movement

Bend your hips and knees as if you are going to sit down in a chair. For the mini squat, you only need to bend your knees 45 to 60 degrees. Return back up to the starting position.

Tips

  • Do not pull on the chair or countertop. It is only there to help you balance if you need it. Try to use your leg muscles to perform the exercise.

  • Make sure your knees stay over your toes. Do not allow your knees to move inward or outward in relationship to your toes.

  • Do not allow your knees to move in front of your toes. If you notice you have a tendency to do this, think about putting more of your weight through your heels and sitting back as if you are going to sit down on a chair.

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Related articles in the Well Guide

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