How to do it
You need: A worktop or sturdy chair for light balance support.
Stand tall with your feet hip-width apart, resting your hands lightly on a worktop in front of you for balance.
- Bend at your hips and knees to lower your body a small way, as if starting to sit into a chair.
- Go down only about a quarter of the way, keeping your heels flat on the floor.
- Push down through your feet to straighten back up to standing.
- Gently squeeze your buttocks at the top.
Form cues
- Your knees track in line with your middle toes, not falling inwards.
- Your weight stays back through your heels and mid-foot.
- Your chest stays up and your back keeps its natural curve.
Common mistakes
- Squatting too deep, which can overload a sore knee - keep it shallow.
- Letting your heels lift off the floor.
- Pulling yourself up with your arms instead of using your legs.
Safety: Stop and message your physio if the knee swells after each session, gives way, or the pain climbs above what feels manageable.