Supported Mini Squat

Hip|Knee
Setup Instructions

Stand facing a stable surface such as a countertop, table, or wall. Place your hands lightly on the surface for balance. Position your feet about shoulder-width apart with your toes pointed slightly outward.

How To Perform

Slowly bend your hips and knees to lower into a small squat. Keep your chest tall and your weight evenly distributed through both feet. Only lower a short distance while maintaining control and comfort. Press through your feet to return to standing.

Dosage
2–3 sets, 8–10 repetitions, Rest 30–45 seconds between sets
Key Cues
  • Hold the surface lightly for balance
  • Sit your hips back slightly
  • Keep your chest tall
  • Push through both feet to stand
Exercise Purpose
This exercise helps restore basic squat mechanics while allowing support for balance and confidence. It introduces controlled knee and hip bending with minimal loading.
When To Use
This exercise is helpful early in rehabilitation when rebuilding confidence with squatting and improving tolerance to knee and hip bending.
Common Mistakes
  • Pulling heavily on the hands for support
  • Knees collapsing inward
  • Leaning excessively forward
  • Lowering too quickly
Progress When
  • You can perform all repetitions with good control
  • You rely less on your hands for support
  • The movement feels comfortable and stable
Regress If
  • Pain increases during the movement
  • You cannot control the descent
  • You require heavy support from your hands