Supported Mini Squat

Purpose. Trains the hip and knee extensors through a small, controlled range in standing, while also requiring balance. It bridges the gap between seated strengthening and unsupported functional movements such as the sit-to-stand.

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How it fits the system. Described in the Otago Exercise Programme as knee bends, and used as a combined strength and balance exercise progressed by reducing hand support.

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Primary muscles

Quadriceps, Gluteus Maximus

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Secondary muscles

Hamstrings, Gastrocnemius, Soleus, Erector Spinae

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Movement pattern

Squat

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Equipment

Chair

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Difficulty

Beginner

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Technical detail

The range is deliberately small. Bending the knees a short distance keeps the load manageable and allows the movement to be controlled in both directions, which matters more than depth.

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The knees should track over the feet and the heels should stay on the floor. Heels lifting usually means the range has exceeded available ankle mobility, so the range should be reduced.

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Progression comes from reducing hand support rather than from adding depth or load. Moving from a full grip to fingertips is a meaningful increase in balance demand.

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1. Stand tall behind a firm chair or beside a counter, holding on lightly.
2. Place the feet hip width apart with the weight over the middle of the feet.
3. Slowly bend the hips and knees a short distance, keeping the heels on the floor.
4. Keep the trunk upright and the knees tracking over the feet.
5. Straighten the legs to return to standing and repeat.

• “Small bend, good control”
• “Heels stay down”
• “Knees over the feet”
• “Chest tall”
• “Hold lightly, do not pull”

• Bending so far that the heels lift or the trunk folds forward.
• Pulling on the support with the arms to complete the movement.
• Letting the knees fall inward as the legs straighten.
• Moving quickly so the descent is uncontrolled.