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Exercise handout — move better, feel better.
Mini Squat (Partial Squat)
Shallow squat movement, bending to about 45 degrees. Bridge between sit-to-stand and full squats.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Chair in front for safety
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Toes pointing forward or slightly out
- Arms out in front for balance or hands on hips
Step 1 of 4
Bend knees and push hips back slightly
Step 2 of 4
Lower to about 45-degree knee bend (quarter squat depth)
Step 3 of 4
Keep weight through heels and mid-foot
Step 4 of 4
Push through floor to return to standing
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Knees track over 2nd-3rd toes
- Keep chest up
- Heels stay on floor
- Control the descent
Common Mistakes to Avoid
- Going too deep too soon
- Knees caving inward
- Rising onto toes
- Rounding the back
Safety Information
Good starting squat for sensitive knees. Increase depth gradually.
Progressions
Deeper squat (to parallel), add pause at bottom, add weight
Regressions
Shallower depth, hold onto support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.