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Knee · Strengthening

Squat at 30 Degrees

Squat at 30°, 3 sets, 10 repetitions, controlled movement

Illustration of the Squat at 30 Degrees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Stand with feet shoulder-width apart or hip-width apart. Slowly bend the hips and knees to approximately 30 degrees, slightly retracting the pelvis, while keeping the heels on the ground and knees aligned with the feet. Rise back to the standing position in a controlled manner, avoiding knees collapsing inward.

Tips: Keep the trunk upright and stable throughout the exercise. Ensure even weight distribution on both feet and do not exceed 30 degrees of flexion to protect your knees.

Progression: Once you master the movement, gradually increase the number of repetitions or add a light load to further strengthen the muscles around the knee.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, feet shoulder-width or hip-width apart
Clinical goal
Strengthen the muscles around the knee
Also known as
demi squat, squat partiel, flexion genou 30 degrés

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.