How to do it
You need: A sturdy rail, worktop, or door frame to hold.
Stand facing a sturdy rail or worktop, feet a little wider than hip-width with your toes turned slightly out. Hold on with both hands.
- Holding the support, bend your hips and knees to lower into a squat as far as is comfortable.
- Use your arms to take some of your weight so you can sit lower with control.
- Settle into the lowest comfortable position and hold, letting your hips relax.
- Push back up through your feet, using your arms for help, to return to standing.
Form cues
- Your heels stay down, or as close to down as your ankles allow.
- Your knees stay in line with your toes, spreading slightly outwards.
- You breathe out and let the hips soften as you hold the low position.
Common mistakes
- Forcing depth to the point of sharp pain or a hard pinch in the hip or groin.
- Letting your knees collapse inwards.
- Holding your breath during the low hold.
Safety: Stop and message your physio if the hip locks, catches, or is much more painful going down stairs afterwards.