Partial Squat Exercise | Half Squats with Chair Support for Older Adults
The partial squat exercise, also known as the half squat, is a safe, chair-supported movement designed for older adults.
It strengthens the legs, improves balance and mobility, and supports everyday activities such as walking, standing, and rising from a chair.
How to Do a Partial Squat Exercise Safely (Chair-Assisted Version)
INSTRUCTIONS:
Stand tall with feet shoulder-width apart.
Place a sturdy chair in front of you and hold onto the backrest lightly for support.
Slowly bend your knees and push your hips back slightly, lowering only part of the way down (about a quarter to halfway of a normal squat).
Keep your chest lifted and back straight.
Pause briefly, then push through your heels to return to standing.
Repeat for the desired number of repetitions.
TIPS:
Keep knees aligned over your feet — don’t let them collapse inward.
Lower only as far as feels comfortable, especially if you have knee pain.
Engage your core and avoid leaning forward too much.
Breathe in as you lower, breathe out as you return to standing.
MUSCLES WORKED:
Quadriceps (front of thighs)
Glutes (buttocks)
Hamstrings (back of thighs)
Core (stability)
BENEFITS:
Builds leg strength in a safe and controlled way.
Easier on the knees than a full squat.
Improves ability to perform daily activities like standing and walking.
Helps maintain independence and reduce fall risk.
BEGINNER VERSION:
Perform very shallow bends at the knees, lowering just a few inches.
Keep both hands firmly on the chair for extra stability.
Perform fewer repetitions and build up gradually.
PROGRESSION OF EXERCISE:
Lower a little further toward a half squat (but not all the way).
Lightly hold the chair with just one hand for balance.
Progress to Sit-to-Stand or Full Squat with Chair Support for more challenge.
Add light weights held at your sides as strength improves.