These are the same movements I teach in one-on-one sessions and classes — designed with safety in mind:

🔹 Sit-to-Stand from a Chair
Start seated in a sturdy chair with your feet flat on the floor.
Lean forward slightly, press through your heels, and stand up — then sit back down slowly.
Repeat 5–10 times.

🔹 Countertop Squats
Hold onto a countertop or the back of a sturdy chair.
With feet shoulder-width apart, bend your knees slightly like you’re going to sit — then return to standing.
Don’t worry about depth — just go as far as you’re comfortable.

🔹 Wall Squats with Support
Stand with your back near a wall, feet about a foot away from it.
Slide down into a gentle squat.
Hold for 5–10 seconds, then rise.
Modify as needed — never push into pain.