Functional Resistance Training: Partial Squat

We are now on the third episode of our Functional Resistance Exercises series and we will be discussing the Partial Squat. If you haven’t already, please read through our previous two posts on Shoulder Retraction and The Bridge exercises.

Partial Squat

This is the one exercise that we use daily in our lives, whether it is to sit down on a couch to watch our favourite show, or to sit down to have a cup of tea and a few biscuits, or doing other tasks such as using the toilet, standing up on a bus etc. Being able to squat down and up has a huge impact on improving our dependency and quality and enjoyment of life. Performing this exercise daily will have positive impacts on balance and posture, therefore reducing the risk of falling, which in turn builds confidence while standing and walking.

How to perform the Partial Squat

Stand with the feet shoulder-width apart with a chair placed behind, and a table or chair in front for balance. Push the hips back and bend the knees to descend slowly, keeping an upright posture. Based on ability, bend 20-30° or ¼ of the way. Pause for 2 to 3 seconds and return to the starting position.

Progressions:

Level 1: Perform the exercise as described above and focus on the posture throughout the movement.

Level 2: Same exercise without the use of a chair for balance and support.

Level 3: Holding weights (dumbbells) in each hand can further increase difficulty.

The Information in the above blog has been adopted from Roetert & Ortega (2019) “Physical Literacy for the Older Adult” published in the Strength & Conditioning Journal