Beginners Squat

Sit upright in your chair. Abdominals are contracted. Feet straight ahead,Inline with the chair. Hands on the thighs, slowly rise and hover over the chair, not coming to a full squat, exhale on the lift. Slowly lower yourself back to a seated position on the chair. Repeat 8-12 times.

Have a chair with a sturdy back frame.

It will help you transition into a full squat.