Knee and Ankle, Phase 2 · Exercise 2 of 4 KA-2 #2

Mini-Squat to Chair

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Real-world knee strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 reps

You needA sturdy chair

Demonstration video: Standing Mini Squat (Visiting Nurse Association Health Group). Follow the steps on this page if the video differs.

Photos

Mini-Squat to Chair: Start: standing tall — Start: standing tall

Mini-Squat to Chair: Lowering toward the chair — Lowering toward the chair

Why it helps

Squatting is how you sit down, stand up, get out of a car, and use the toilet. After a knee injury, this everyday motion gets hard. The mini-squat to a chair works on that pattern with a chair behind you as a safety net.

How to do it

Stand in front of a chair, feet hip-width apart. The chair is behind you.
Push your hips backward, like you are going to sit down. Bend the knees slowly.
Lower yourself toward the chair, but only go about halfway down. Stop before you actually sit.
Keep your knees pointing in the same direction as your toes. Do NOT let the knees collapse inward.
Press through the heels and stand back up. Squeeze the buttocks at the top. Do 10 reps.

Too hard? Try this

Sit all the way down and stand up. Use your hands on the chair for help. Or hold a counter in front of you for balance.

Too easy? Try this

Stop right before the chair touches you. Pause for 2 seconds. Then stand up. Or take 3 seconds to lower.

Common mistakes

Your knees collapse inward.
You lean too far forward.
You let your weight go to your toes instead of your heels.

You should feel

Strong work in the front of the thighs and buttocks.
Weight in your heels.

You should not feel

Sharp pain in the front of the knee.
Sharp pain in the low back.

Stop right away if

Sharp knee pain that does NOT stop.
Knee giving way.
Loss of balance with falling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program