Ensure that you use a chair or bench that is stable. Ensure that throughout this exercise that you maintain equal weight through both feet. Slowly squat, as you do so, ensure that you keep your weight over your heels rather than through your toes. As you squat, raise your arms to counter-balance your squat. When you have lowered yourself to the chair seat, return to the start. Repeat this movement.

How many how often?

Try doing 10 to 15 exercises at a time, in 2 or 3 sets, with a short rest in between. You can repeat this again in the day.

What is the benefit of this exercise?

This is an excellent exercise to strengthen the muscles around the hips and knees which are vital for walking, stairs, cycling, and standing. This exercise will effectively strengthen all of these muscles. This exercise is necessary to progress to more advanced deeper squats.

What can I expect to happen?

You may feel some initial knee ache, and tiredness in the hips and thighs. All of this is normal. After getting used to the exercise, you might find that your walking feels easier.

Works best with?

Hip extension exercise, clamshell, calf raises, bridging, early squat exercise.