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Squatting is an all over body exercise. Think about what you do during the day that requires this movement – sitting down, bending to pick things up, getting in and out of the car, getting things out of a low cupboard. Not only does squatting challenge the leg muscles but it challenges our balance and core stability. It requires flexibility and mobility from our ankles, knees and hip joints and control from the joints in our spine. Technique is important to ensure that we load those lower limb joints well and do not cause injury. Using your pelvis and hips well will help with this


  • Standing with your feet hip distance apart
  • Have both feet facing forward
  • Think about leading the movement from your sit bones  
  • Gently bend your knees and then swing your sit bones behind you
  • Let your trunk lean forward while trying to keep your spine aligned
  • Keep the back of your neck nice and long with your chin tucked in
  • Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh
  • Press through your feet in the ground and come back up into standing position reversing the movement

Sumo Squat Instructions:

  • Stand with your feet out wide and your toes pointing out
  • Keeping your weight on your heels start to bend your knees and lower your hips
  • Go down until your thighs are parallel to the floor
  • Stand back up squeezing your glutes
  • Further directions may be progressed by your Physiotherapist

Front facing squat:

  • Position yourself front facing to a chair or table
  • Using the hips to drive the movement, send the hips back
  • The height of the table should stop the knees from tracking forward
  • Extend the arms in front of the body to counterbalance the movement
  • Return to the start position tucking the tailbone underneath the pelvis at the top of the movement
  • Maintain pressure evenly through the foot during the movement
  • Repeat as per Physiotherapist instructions


  • If you are aware that you are unsteady or feeling weak in your legs, please use your hands on a stable surface throughout
  • You may want to position yourself with a surface in front of you to help with balance that you can place your hands on if needed
  • You may find having a chair behind you works better to try to squat to this height for feedback
  • Ensure to complete the exercise slowly and controlled
  • Stop if you feel pain or are unsure of the technique
  • If you are unsure, please speak to your physiotherapist