Step 1: Start by standing in front of a chair, facing away from the chair. Your feet should be shoulder-width apart, your toes pointed slightly outward, and your hips and knees fully extended.
Step 2: Keeping your weight on your heels, slowly lower your hips onto the seat of the chair as if you’re being pulled backward by your belt.
Step 3: Extend your arms in front of you using them as a counterbalance, and gently touch the seat with your hips, making sure that your knees are tracking directly over your toes and not knocking inward.
Step 4: As soon as you feel your hips touch the seat, drive upward through your heels, fully extending your knees and hips to stand up to the starting position.
Modification: Sofa squat can be modified for safety by keeping your arms down by your sides and pushing off of the sofa using both hands to stand. The rest of the movement remains the same.
NOTE: Movement can be performed from a sofa, chair, or bench.