Instructions
Once you can complete one variation of this exercise comfortably and pain free, work your way through these progressions as instructed by your physiotherapist
Chair Squat: Double leg shallow
- keeping your feet level with each other, squat down to touch your bum on the chair
- a higher chair means a shallower squat which places lower load on your knees
Chair Squat: Double leg shallow with staggered stance
- to increase the challenge, you can stagger your feet
- whichever foot is closer to you will do more work
- this is a great way to increase the load on an injured lower limb without going deeper into the squat
Chair Squat: Double leg deeper
- to increase the challenge you may want to move to a lower chair which will mean a deeper squat
- going lower into the squat increases the load on your knee
Chair Squat: Deeper with staggered stance
- if you want to increase the load further, you may go deeper into the squat in addition to staggering your feet
- remember, whichever foot is closer will do more work
Chair Squat: Single leg down, double leg up
- now we are moving towards some single leg variations
- this option is great if you are not yet able to complete a full single leg chair squat
Chair Squat: Single leg
- the final chair squat progression is doing it on one leg
- this requires a great deal of strength and control
- aim to keep your knee still and don’t let it wobble or ‘fall in’ towards your midline
Precautions
- If you experience an increase in symptoms during or after this exercise please contact your physiotherapist for advice