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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.

INSTRUCTIONS:

  • Stand tall with your feet about shoulder-width apart and toes turned slightly outwards.

  • Hold the back of a sturdy chair lightly for balance.

  • Engage your core and keep your chest lifted.

  • Bend your knees slightly and push your hips back, lowering yourself only a quarter to halfway down — just until you feel your thigh muscles working comfortably.

  • Keep your back straight and your knees tracking over your toes.

  • Pause briefly, then press through your heels to stand tall again.

  • Breathe in as you lower and out as you rise.

  • Repeat for your chosen number of repetitions.

How to Do a Partial Squat Exercise Safely (Chair-Assisted Version)

Starting position of a partial squat exercise showing correct posture.

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.