Mini Squats

What it does

Squatting is a basic pattern for sitting, lifting and stairs. The shallow range limits pressure behind the kneecap while strength builds.

You will often see it in our programmes for knee osteoarthritis, total knee replacement and ACL tear, and it features in our knee pain physiotherapy programmes.

How to do it

1. Stand with feet hip width apart, holding a counter or chair back.
2. Push your hips back slightly and bend both knees a small amount.
3. Keep your weight through the heels and knees in line with the second toe.
4. Hold 2 seconds, then stand up by squeezing your buttocks.

How much

10 to 15 repetitions, 2 to 3 sets, once a day.

Common mistakes

• Knees collapsing inwards.
• Weight on the toes, pushing knees far over the feet.

Stop and check with us if

• Pain increases the next day rather than settling.

Frequently asked questions