"Chair" Squat

Keep upper body over ankles to increase sitting/standing efficiency.

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Stand upright with feet squarely pointed forward, feet flat on ground.

2. Lower into squat as you keep weight evenly distributed across feet while reaching out with arms.

3. Keep heels down and don't compensate by allowing your toes to rotate out as you go down!

4. "Gently" lower into the chair--do NOT drop into the chair--lower with control.

5. Stand up by leaning out over your feet then drive your body up over feet.  As you finish standing, don't "lock out" knees.

Tips: This is a great way to work a squat safely. We need the ability to use the squat movement to get in and out of chairs, cars, toilets, and anything else with a seated position. Proper body mechanics standing will make them easier; see above.

• By using a chair even frail seniors can practice squatting and thereby increase leg strength and functional control of their bodies.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 8.21.06)

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