NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 2

Bodyweight Squat

Sit back and down as if into a chair, then stand. Slow and controlled.

Working (red)
Thighs, buttocks
Helping (amber)
Back of thighs, stomach, lower back
Do
3 sets of 10
Rest
45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain? Do the chair sit-to-stand instead.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Stand tall. Feet shoulder-width apart, toes turned slightly out.
  2. Brace. Tighten your stomach and lift your chest.
  3. Sit back and down. Hips go back first, as if into a chair. Take 2 seconds. Breathe in.
  4. Pause at the bottom. Thighs level with the floor, knees over toes, heels flat. Hold 1 second.
  5. Push up through your heels. Stand all the way up in 2 seconds. Breathe out.

Where your hands and feet go

Feet
Shoulder-width apart, toes turned slightly out. Both feet stay flat on the floor the whole time. Your heels never lift.
Hands
Reach both arms straight forward to shoulder height as you go down, for balance. Bring them back to your sides as you stand.
Body
Chest lifted, eyes forward. Knees point the same way as your toes and do not fall inward.
The movement
Hips travel back and down, then straight back up. A chair behind you is a good guide: touch it lightly, do not sit.

Watch out for

  • Knees falling inward. Push them out in line with your toes.
  • Heels lifting. Keep your weight on your heels and mid-foot.
  • Rounding your back. Keep your chest lifted.

Make it easier

Chair sit-to-stand. Sit down onto a sturdy chair and stand up again.

Make it harder

Take 3 seconds on the way down and pause for 2 seconds at the bottom.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026