Sit to Stands - Squats - Exercise Sheet

1. Sit down on chair, with arms directly out in front of you or folded over your chest.

2. Your feet should be hip width, knees just wider than feet and hips

3. Squeeze gluteal (buttock) muscles and lean forward from hips

4. Do not round lower back

5. Stand up completely lock knees unless told otherwise

6. Squeeze gluteals at top (buttocks)

7. Reverse the movement sitting back down on the chair slowly, this should take 3-4 seconds

8. Stick bottom out to sit down

9. Body weight in heels

Complete 10 repetitions ideally pain free unless otherwise directed.

You can do 3-4 sets per day, every second day or as otherwise advised.