Squats are definitely an exercise that builds strength in your legs to help with stability. But also works the whole body, all your muscle groups. This "Modified Chair Squat" is a body-weight squat where we are using our own bodies weight.
To begin place your feet a little wider than hip distance with the feet placed at an angle that is comfortable for you.
I'm demoing with a chair for those with balance issues.
Place your hands on top of the chairs back and look straight ahead finding a gazing point on the wall or floor in front of you and hold that point. If your balance is fine you can put the arms straight out in front of you, parallel to the floor and with palms facing each other. Inhaling, take your butt back pivoting from the hips to prevent rounding your back and begin to bend the knees going into the squat.
As your squatting, keep your knees in line with your second toe, a neutral spine, and your chest and shoulders up.
To come out exhale as you push into the heels with a controlled movement back to standing.
We start squatting as babies and as we get older we sit all day with bad posture and never squat. Then we get to the point we can't squat. Our bodies are designed to squat and after years of no squats, we can't get to a full squat without injury.
Benefits: Increases strength in your hips, knees and ankle joints, shoulders, back and core. Also, increases flexibility in the hips and knees.
Increasing the strength in the entire body reduces the chance of injury and helping with balance in every day movements that include walking, standing up and sitting down.
With the standard squat you will stop when the thighs are parallel to the floor. With a full squat, lower the buttocks toward your heels so that the knees are fully bent. Start with standard squat or less until you get your strength and flexibility to go deeper.
Happy & Healthy,