Lower bodySquat / stand upLevel 3 of 4Difficulty: Moderate

Bodyweight squat

Squat down and stand back up without holding on.

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What you need

None; a counter or chair within reach

Before you start

Check with your GP or physio first if

you've had a hip replacement recently
Some surgeons restrict deep hip bending, crossing the legs or turning on the leg for the first weeks. It depends on the surgical approach, so the operating team's instructions come first.

Getting into position

Stand with your feet hip- to shoulder-width apart, toes turned out slightly.
Keep a counter or sturdy chair beside you, within reach in case you need to steady yourself.
Hold your arms out in front or cross them over your chest.

How to do it

Push your hips back and bend your knees, as if to sit.
Keep lowering until your hips are below your knees, or as low as you can go with your heels down and your back long.
Push through your feet to stand back up tall. Breathe out as you push.

Keep in mind

Heels stay down.
Knees in line with your toes.
Chest up, back long.

Where you should feel it

The front of your thighs and your buttocks. As you work harder, the thighs warm up and can start to burn.

Stop or change something if you feel

Pain inside the knee, at the kneecap, or in your lower back.

Stop straight away if you have

Chest pain, pressure or tightness.
Breathlessness that does not settle quickly with rest.
Dizziness, faintness or feeling sick.
Sharp or sudden pain anywhere.
Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.

Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.

A gentler starting point

Squat to lightly touch a chair behind you, or hold on to the support.

When it feels easy

Lower slowly to a count of three, then move on to the goblet squat.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Squat as low as you can control, support within reach.
2 sets × 8–10
Move on when: Every rep is controlled and your heels stay down.
Go a little deeper each session until your hips are below your knees.
2 sets × 8–10
Move on when: You reach full depth on every rep.
Add reps.
2 sets × 10–12
Move on when: Both sets reach 12 with two or three more left in you.
Lower slowly, counting three on the way down.
2 sets × 10–12
Move on when: The slow lowering stays controlled.
Add a third set.
3 sets × 10–12
Move on when: All three sets feel steady, two sessions running.

Easier version: Sit to stand; Full squat holding stable support (coming soon)
Next level up: Dumbbell goblet squatReady when: 3 sets of 12 with a slow lowering, two sessions running.

Levels in squat / stand up

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

Level 1 · Supported start · GentleChair stand using hands
Level 1 · Supported start · GentleSupported mini squat
Level 2 · Foundation · GentleSit to stand
Level 2 · Foundation · GentleFull squat holding stable support (coming soon)
Level 3 · More challenge · GentleQuicker chair stand (coming soon)
Level 3 · More challenge · ModerateBodyweight squat
Level 3 · More challenge · ModerateDumbbell goblet squat
Level 4 · Experienced · ModerateBarbell squat introduction (coming soon)

Explore related content.

Everyday focus: Getting out of a chair, Walking and stairs
Body area: Lower body
Muscles: Front of thighs (quadriceps), Buttocks (glutes)
Equipment: No hand weights needed
Movement format: Standing
Starting point: Continuing a routine
Age context: No age cutoff specified

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