Physio · Knee Pain

Supported Deep Squat Hold

Holding the bottom of a squat while hanging onto a doorframe or rail takes the load off your knees and lets tight hips and ankles gradually reopen - the resting position most desk workers have lost.

BeginnerNo equipment~3 min

Demonstration

How often

Daily, 3 holds of 20-30 seconds

Stop if

Sharp knee pain, pinching deep in the hip, or numbness in the feet - stop and see a professional.

How to do it

  1. 1

    Stand facing a sturdy doorframe, rail, or heavy table and grip it at waist height.

  2. 2

    Set your feet about shoulder-width apart, toes turned slightly out.

  3. 3

    Holding on for support, slowly lower into as deep a squat as comfortable.

  4. 4

    Let your hips settle between your heels and keep your heels on the floor.

  5. 5

    Hang out and breathe deeply for 20-30 seconds, gently shifting weight side to side if it feels good.

  6. 6

    Pull lightly on your support to help yourself stand back up.

Common mistakes

  • Letting the heels lift off the floor
  • Bouncing at the bottom instead of relaxing into the hold
  • Skipping the support and forcing depth the knees aren't ready for

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.