Just think of the tasks you do every day that should involve a squat: getting on/off a chair or toilet or picking up something from the floor.
A “modified squat” is one of the most beneficial exercises to learn. It strengthens the lower body and core and reduces the strain on the knees when done right.
- POSITION feet hip distance apart, toes ideally pointing forward
- SET yourself by pressing the big toe into the ground, push your knees slightly out and keep the knees in line with the ankles and the toes — try to maintain the normal curves in your neck and back and keep your shoulders in line with your hips
- BEGIN with a “hip hinge” or bow (DO NOT start with your knees) — PUSH your butt back as if sitting on a chair — KEEP your weight and pressure on the big toes and heels
- KNEES STAY BEHIND THE TOES squatting down —
On the way UP, squeeze in your stomach and butt muscles and drive through the heels as you stand
Do 10–12 squats, 3–5 times a day, and soon you’ll be feeling stronger and more steady on your feet.