top of page

Options to modify a squat

While running a group called 12 Days of Fitmas, one of the members asked how to modify a squat as they are not in a position to manage a squat. I hadn't thought about that before and all I could think of was to sit on a chair and stand up! Turns out that is actually one of the options.

I borrowed this information from GoodRX Health :

Here are three squat modifications that are effective for every body: the wall squat, the sit-to-stand squat, and the stand-to-sit squat.

The Wall Squat

This modification is a great option for people with bad knees. “Because you’re leaning weight against the wall and only going down part way, you can spare your knees,” says Joan Pagano.

  1. Lean against a wall with your feet a little wider than hip-width apart. Your hands can be in front of you or by your sides.

  2. Step out about two and a half of your own feet from the wall, so that when you slide down by bending your knees, your knees stay behind your toes.

  3. Slide down slowly, keeping your back against the wall, until your knees are bent at a 90-degree angle.

  4. Hold in the “seated” position if you like, then push your weight back up the wall.

  5. Repeat 10 times.

The Sit-to-Stand Squat

  1. Sit on the edge of your chair with your legs slightly wider than hip-width apart.

  2. Stand up keeping your knees behind your toes, using your arms for balance, not for support as you’re getting up (it may be helpful to cross your arms so you don’t use them).

  3. Bend your knees and sit back down onto the edge of the chair.

  4. Repeat 10 to 15 times.

The Stand-to-Sit Squat

  1. Stand in front of a chair, raise both arms up to shoulder height so they’re parallel to the floor, with your palms facing down.

  2. Bend your knees and reach back with your hips, until you tap the seat of the chair, and then stand back up again.

  3. Repeat 10 to 15 times.

Happy squatting!

11 views0 comments

Recent Posts

See All


bottom of page