Muscle Strengthening Exercises

Bodyweight Squats

Bodyweight squats bend the hips and knees to lower the body as if sitting into a chair, then return to standing. They build leg and glute strength for daily movements and sport, and progress from supported mini squats.

Call +91-9999973681 WhatsApp

What it does

Squatting uses the quadriceps, glutes and hamstrings together. It improves strength in the movements used to sit, stand and pick things up.

Our physiotherapists use it most often for knee osteoarthritis, total knee replacement and ACL tear, and it features in our knee pain physiotherapy programmes.

How to do it

Stand with feet shoulder width apart, toes slightly turned out.
Push the hips back and bend the knees, as if sitting on a chair.
Keep your chest up and weight through the heels.
Lower to a comfortable depth, ideally thighs parallel to the floor.
Push through the heels to stand, squeezing the glutes.

How much

10 to 15 repetitions, 2 to 3 sets, 3 days a week.

Common mistakes

Knees collapsing inwards.
Heels lifting.
Rounding the lower back at the bottom.

Stop and check with us if

Knee pain increases the next day. Reduce depth.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Should knees go past toes?

It's natural for knees to move forward. Pain determines limits, not a rule.

Can I squat with knee arthritis?

Usually yes, within a comfortable depth.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.