You’re sitting in a low armchair, maybe after watching the evening news, and when you go to stand up, you have to push off the arms with both hands. Or you rock forward a couple of times to get enough momentum. It’s not that you can’t get up — it’s just that it’s become a bit of an event. You’ve probably noticed it happening more often over the last few years, and you might be wondering if there’s anything you can do about it that doesn’t involve a gym or a personal trainer.
This article is for information only and does not constitute medical advice. Always consult your GP before starting any new exercise programme, especially if you have existing health concerns or joint issues.
After 30 days of daily squat practice, one person could hold a flat-footed deep squat for 20 minutes — something they couldn’t do at all on day one.
-BoxLife Magazine
A daily squat practice builds the leg strength and hip mobility you need to stand up from a chair without using your hands. It’s simple, free, and works because it directly mimics the movement you’re trying to improve.
There’s a reason you’re here. Getting up from a chair is one of those everyday actions that, when it starts to feel harder, reminds you that your body has changed. You might have lost a bit of strength in your thighs, or your hips feel stiffer than they used to. The good news is that the movement itself — the squat — is also the best way to rebuild the capacity to do it. And you don’t need a fancy machine or a lot of time. A few minutes a day, right in your own living room, can make a noticeable difference.
Why This Matters
Standing up from a chair works your quadriceps (the big muscles at the front of your thighs), your glutes (buttock muscles), and your core. Every time you do it, you’re asking those muscles to lift your body weight. Over time, if you don’t challenge them, they get weaker — and the act of standing becomes harder. Squats are the most direct way to strengthen that exact pattern. But there’s more to it than muscle. Your hips, knees, and ankles also need to move through their full range to let you stand up smoothly. A squat practice keeps those joints mobile, which is why it’s often recommended by physios for people with stiff hips or knees. Research from the Cleveland Clinic notes that deep squatting helps distribute synovial fluid throughout the joint capsule, keeping cartilage healthy.
Getting Started Safely
If you’re not sure where to begin, or you have concerns about your knees or balance, this step-by-step approach is designed to help you start without risk.
If you have a history of hip or knee replacements, arthritis, or any condition that affects your joints, get the go-ahead first. A physio can also give you modifications tailored to your situation.
Place a sturdy dining chair behind you. Lower yourself into a squat until your bottom lightly touches the chair seat, then stand back up. Keep your feet shoulder-width apart and your heels on the floor. Use the chair as a safety net — you don’t need to sit fully.
Once you’re comfortable with the supported squat, try holding the bottom position for 10–20 seconds. Build up gradually. The goal is to accumulate two minutes total over the day, not to hold it all at once.
When you can do the supported squat without effort, try lowering the chair height or using a lower stool. Never force your body into a position it’s not ready for. Soreness is normal; sharp pain is not.
If you feel sharp pain in your knees, hips, or lower back during a squat, stop immediately. Do not “push through” it. Back off to a shallower range or use more support. Persistent pain should be checked by a GP or physio before you continue.
What Works and What to Look For
Not all squat practices are the same. The key is to find a version that matches your current mobility and strength, then gradually increase the challenge.
“Low impact” is a term you’ll hear a lot, and it simply means the movement doesn’t jar your joints. Squats are naturally low impact because you’re moving your body weight smoothly, without jumping or sudden changes of direction. That’s one reason they’re so suitable for people in their 60s and 70s. But there’s a big difference between a partial squat (where you only bend your knees a little) and a deep squat (where your hips go below your knees). The deep squat is what really opens up your hips and ankles, but it’s not something you should rush into.
Marketing often makes deep squats sound like an all-or-nothing test of flexibility. In reality, the most effective approach is progressive: start with a shallow squat, increase depth over weeks, and use a support (like a door frame or a sturdy table) if you’re worried about balance. A study in the Journal of Physical Therapy Science found that targeted hip exercises, including deep squats, were more effective for chronic low-back pain than conventional therapy. The key is consistency — even two minutes a day beats 30 minutes once a week.
If you can’t keep your heels flat on the floor when squatting, place a rolled-up towel or a thick book under them. This reduces the demand on your ankle mobility and makes the position more accessible. As your ankles loosen, you can gradually reduce the height.
Supported vs. Unsupported Squats
Here’s a quick comparison of two common approaches. The choice depends on where you are now.
| Attribute | Chair Squat | Deep (Resting) Squat |
|---|---|---|
| Depth | Thighs parallel to floor (or shallower) | Hips below knees |
| Balance support | Chair provides safety | May need door frame or wall |
| Ankle mobility needed | Minimal | High – may need heel lift |
| Joint mobility benefit | Moderate | Full hip, knee, ankle range |
| Best for | Building strength safely | Deep mobility and flexibility |
- Builds leg strength directly for standing up
- Improves hip and ankle range of motion
- Can be done anywhere, no equipment needed
- Progresses naturally from supported to unsupported
Note: The deep squat isn’t for everyone. If you have a hip replacement or certain knee conditions, your physio may advise against full depth. Always prioritise comfort over depth.
Options Worth Considering
Once you’ve been squatting regularly for a few weeks, you might notice some muscle stiffness or soreness, especially in your thighs and calves. That’s a sign your muscles are adapting. A massage gun can help ease that tightness and speed up recovery. The Hyperice Hypervolt 2 Pro is a popular choice because it’s quiet enough to use while watching TV, and it has five speeds and five head attachments so you can target different muscle groups. Reviewers say it provides deep relief for tight muscles without being too aggressive. It’s not essential — you can use a foam roller or a tennis ball instead — but if you’re prone to soreness, it’s a useful tool.
Another area that often gets overlooked after squatting is your feet. Holding the squat position puts pressure on your ankles and the soles of your feet. If you find your feet feel tired or achy after a session, a foot massager with heat can help. The RENPHO Foot Massager uses a combination of shiatsu kneading and air compression, and the heat function is particularly soothing. One reviewer said it feels like a real foot massage therapist. It’s a luxury, not a necessity, but it can make the practice more comfortable and encourage you to stick with it.
Narrowing It Down
The best approach for you depends on your starting point and what you’re hoping to achieve.
If your main goal is to make getting up from chairs easier, focus on the chair squat variation. It directly targets the strength you need. Use a stable chair and gradually lower the seat height as you improve. If you’re also looking to improve your overall mobility — to be able to get down to the floor and back up, for example — then the deep squat is worth working toward, but take it slowly.
Many people find that their balance improves naturally as they practise squats. That’s because the movement trains your body to stabilise itself through a changing centre of gravity. It’s one of the reasons agility exercises for seniors often include squat variations.
- Start with a supported chair squat and progress gradually — never force depth.
- Consistency matters more than duration: two minutes a day will get you results.
- If you use a massage gun or foot massager, it’s to support recovery, not replace the practice itself.
Closing Thoughts
You know your body better than any article does. This squat practice is a tool, not a prescription. Some days it will feel easy, other days you’ll feel stiff. That’s normal. The important thing is to keep showing up — even if it’s just for 30 seconds while your tea brews. Over time, those seconds add up to real strength and mobility. And you might find that the next time you stand up from a low chair, you don’t even think about it.
If you’re looking for a way to build on this, a set of adjustable dumbbells can add resistance once you’re comfortable with bodyweight squats. Or you can simply keep practising and see how far you get.
References
BoxLife Magazine – Daily Squat Reset: Ankles, Hips, Knees – personal account of a 30-day deep squat challenge and the benefits observed.
BoxLife Magazine – Daily Deep Squats to Restore Hip Mobility – explanation of biomechanics and references to Cleveland Clinic on joint health.
T3 – I did a resting squat every day for two minutes – personal experiment with supporting research on back pain and hip mobility.
AARP – Squats: The Best Exercise for Strength – includes data on quadriceps strength and longevity from the American Heart Association’s Circulation journal.
