WALL-SUPPORTED MINI SQUAT
Strengthen thighs and hips with small, supported squats that control knee load and encourage proper alignment.
How to Perform
- Stand in waist- to chest-deep water facing the pool wall with feet shoulder-width apart and both hands resting lightly on the wall.
- Align ears, shoulders, hips, knees, and ankles, engaging the core for gentle support.
- Bend the hips and knees together as if sitting back into a chair, allowing the knees to track over the toes without passing far beyond them.
- Lower only to a comfortable mini-squat depth, then press through the heels to return to standing.
- Repeat 8 to 12 times, pausing between repetitions if needed to maintain good form.
Key Execution Cues
Remember: Sit back rather than letting the knees drive forward,
keep weight mostly through the heels, and maintain a tall chest.
Safety & Precautions
Important: Avoid deep knee bending for clients with acute knee
inflammation, recent knee surgery without clearance, or severe pain.
Additional Safety Notes: Avoid bouncing at the bottom position, and stop if sharp knee or hip pain develops.
Exercise Modifications
Make it Harder (Progressions)
Increase range slightly, add a brief hold at the bottom of each squat, or perform with just one hand on the wall.
Make it Easier (Regressions)
Decrease squat depth, widen stance for more stability, or alternate one mini-squat with one rest step in place.