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When starting to exercise, begin with the easiest level.

Aim

This exercise strengthens the leg and back muscles.

Tips

• Start in a seated position, then stand up.
• Have your feet shoulder width apart. Keep your knees in line with your feet.  
• Keep your trunk upright while looking straight ahead.
• Perform the exercise slowly and with controlled movements (slower movements increase the difficulty of the exercise).
• Rest as often as you need. 
• Do not use dumbbells if you need to use your hands for support while exercising.

Instructions

Level 1

Stand up and sit down from the seat.

Use hand support as needed.

Level 2

Stand up and sit down from the seat, with arms in front of the body or arms crossed on the chest.

Level 3

Squat down slowly to touch the seat without sitting on it and then stand up.

Level 4

*This level requires additional small exercise equipment.

You can use dumbbells (small weights) or wrist weights, which will provide an additional load and resistance to your muscles.

Start with a small weight and gradually increase, as able.

Do not use dumbbells if you need to use your hands for support while exercising.

Stand up and sit down from the seat, or squat down slowly to touch the seat.