A starter exercise for leg strength.
Adopt the Neutral Spine Position, stand with your feet shoulder- or hip-width apart, positioning a chair just behind your feet. Throughout the move hold your arms and hands out in front of you for balance; keep your back straight; keep your head up, looking forward not down.
Slowly bend your knees and lower your bottom onto the front edge of the chair, making sure you keep your weight over your heels, not your toes, then rise back up to a standing position.
Make sure your feet stay flat on the ground and that your knees ‘track’ your toes
Repeat the exercise.
When you are comfortable performing the exercise with the support, move on to exercise 2, the squat without the aid of the chair.