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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

Instructions

  • 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
  • Repeat 10 times 1-2/day

Advancement

Complete with theraband above the knee joint and press out against the theraband with your legs as you complete the exercise

Precautions

  • 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