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Physiotherapist Jason Pongracic
Updated 26-6-25
How Often
Complete once per day
Additional Notes
Start with the easiest version
- if you can complete 3 x 10 reps comfortably and easily progress to the next version eg. make it harder by going lower or staggering your stance
1Chair Squat [Shallow]
3 sets of 10 reps
  • Come into standing in front of a chair with the height prescribed by your Physiotherapist.
  • You may need to use a pillow here to increase the height.
  • The feet should be hip width apart.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.
2Chair Squat [Shallow Staggered]
3 sets of 10 reps
  • Come into standing in front of a chair with the height prescribed by your Physiotherapist.
  • You may need to use a pillow here to increase the height.
  • Stagger the feet – the foot closest to the chair will be the working limb.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.
3Chair Squat [Deep]
3 sets of 10 reps
  • Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
  • The feet should be hip width apart.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.
4Chair Squat [Deep Staggered]
3 sets of 10 reps
  • Come into standing in front of a low chair.
  • Stagger the feet – the foot closest to the chair will be the working limb.
  • Bend the knees and send the bottom back to the chair.
  • Use the arms outstretched as a counterbalance.
  • Tap the bottom to the chair and rise.