Legs & glutes

Chair-supported mini squat

A small, supported squat holding the back of a chair — a gentle way to build leg strength and confidence.

Beginner Low impact Sturdy chair
Movement diagram for Chair-supported mini squat: standing, hand on a chair to mini squat, hand on a chair
Original diagram — start and finish positions.

How to do it

  1. Rest your hands on the back of a sturdy chair and stand with your feet hip-width apart.
  2. Slowly bend your knees as far as is comfortable, keeping them facing forwards over your big toes.
  3. Keep your back straight throughout.
  4. Gently come back up to standing, squeezing your buttocks as you rise.

Form tips

  • Small and controlled beats deep and wobbly.
  • Keep your weight even across both feet.

Common mistakes

  • Leaning heavily on the chair.
  • Letting the knees drift inwards.

Easier and harder

Make it easier

Make the bend smaller.

Make it harder

Bend a little deeper, slow it down, or progress to the bodyweight squat without support.

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026

More legs & glutes exercises