Chair assisted squat - Nuffield Health

It’s important to use our muscles regularly to maintain bone strength, muscle strength, coordination, and keep the heart healthy, as well as self-confidence and good emotional wellbeing. The following exercises are all designed for you to do in your own home and will help you stay fit and healthy.

Recommended equipment and space:
- A bottle of water
- A towel
- A clear space where you are not going to slip or fall on an object.
- A wall space

Optional:
- Chair (with arms if needed)
- Stable surface to hold for balance exercises
- A broom or stick handle

To strengthen the muscles of the lower body, bones and joints:
- Stand in front of a chair with your feet as far apart as your hips
- Bend your knees while keeping your shoulders and chest upright
- Lower your bottom slowly (4 seconds) so you sit down
- Then push your body back up to return to a standing position (2-4 seconds)
- Try to avoid using your hands
- Perform this 5-10 times or for a duration of 20-60 seconds, take a rest after for 40-60 seconds
- Repeat this action 2-5 times.