The standing half squat is both a strengthening exercise, as well as a functional skill that is important to everyday life. Although common, it is not always performed correctly. When it’s not done properly, it can cause injury to your knees and your back. It’s rare that we come across a picture that we are comfortable handing out to our patients, so we decided to create our own and focus this month’s blog and video on the squat!

You do more squatting throughout your day than you even realize (or you should be, if you are using proper body mechanics!) For example, when you are loading the dishwasher, going from sitting to standing (chair, car, bed, toilet!), picking children up, yard work, etc. Doing this skill correctly is essential so you do not injure your lower back while doing a task.

Follow along with the steps below to ensure that you are doing the standing half squat properly.

How To Do a Standing Half Squat:

  • Stand with your feet shoulder-width apart (or slightly wider for more of a power stance) and toes pointing forward.
  • You can hold onto your kitchen sink if you are concerned about your balance; otherwise, hands can go on your hips.
  • Sit your bottom back like you are going to sit into a chair (this is a hip hinge).
  • Your knees should stay behind your toes and weight is in your heels.
  • Your trunk will naturally shift forward to counterbalance the weight of your bottom going backwards. Make sure to keep your back straight and head looking straight froward! You should not be rounded forward through your mid and lower back.
  • Return to full standing.

If you have any questions, feel free to contact us! If there are other exercises you’d like to learn more information about, let us know. We are happy to help!

Please see our video for correct form and Happy Squatting!