Level 3

Foundations of Movement II

What will this movement help with?

  • Sitting down: This is one of the most important movements we do because we do it so many times every day - getting down onto a desk chair, the sofa, a kitchen chair and everything in between. Making sure we have the right technique makes so much difference
  • Picking things up: Using this squatting movement helps us to protect our back when we brace our tummy and keep our shoulders up as well as protecting our knees when we squeeze our glutes and keep our weight in our heels

Muscles worked

  • Glutes (your bum)
  • Quads (front of your legs)
  • Abdominals (your core/tummy muscles)



10-15 Repetitions

Step 1

Keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and sit down

Step 4

Keeping your glutes squeezed and your tummy braced, stand up and return to your start position

Step 5



  • If you feel unbalanced in this movement, hold onto a chair at your side
  • Keeping your weight in your heels and squeezing your glutes is the most important thing to thing about to help us protect and strengthen our knees
  • Don’t go too far to start with, just get used to the movement first
  • As you get used to the movement, start to go lower down until your hips are as low as your knees or even a little further (this may not happen overnight!)
  • If you feel like your chest and shoulders are leaning forward, bring your arms up in front of you to help you stay upright

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