Mini Squat
Knee
Phase 3
Sets
Reps
3
3
Week: 4-6
Mini Squat
Purpose: Improve functional leg strength and control while keeping stress on the knee/hip manageable.
Equipment: Counter or sturdy surface for balance.
How to do it:
1) Stand with feet hip-width apart, holding a counter lightly.
2) Shift hips back as if sitting into a chair, bending knees only a small amount (about 0–30 degrees unless told otherwise).
3) Keep knees tracking over the middle toes (don’t let them cave inward).
4) Return to standing by squeezing glutes and thighs.
Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Increase depth gradually if cleared and pain-free.
- Progress to sit-to-stand from a chair or add light resistance.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.