Body Squat 3 Ways

In this video I am demonstrating the double leg squat exercise using body weight in 3 different ways. This is great for increasing strength in the glutes, legs and core. Chair Instructions: 1) Stand in upright posture in front of a chair. Engage your abdominal muscles and your pelvic floor. Keep equal weight between your feet. 2) Breathe in and slowly lower your bottom to the chair behind you. Maintain the knees in neutral so the top of the knees are centered over the middle of your feet. 3) Pause in a seated position if needed. Otherwise, breathe out and push yourself back up in to standing. Maintain a level pelvis, upright posture, and core engagement throughout. 4) Repeat for the prescribed repetitions. Repeat exercise as prescribed by your physical therapist. Countertop Instructions: 1) Stand in upright posture in front of a countertop with your fingertips on the counter for support. Engage your abdominal muscles and your pelvic floor. Keep equal weight between your feet. 2) Breathe in and slowly lower your bottom down into the squat. Maintain the knees in neutral so the top of the knees are centered over the middle of your feet. 3) Pause in the squat for a moment. Then, breathe out and push yourself back up in to standing. Maintain a level pelvis, upright posture, and core engagement throughout. 4) Repeat for the prescribed repetitions. Repeat exercise as prescribed by your physical therapist. Free Standing Instructions: 1) Stand in upright posture in an open space. Engage your abdominal muscles and your pelvic floor. Keep equal weight between your feet. 2) Breathe in and slowly lower your bottom into the squat position. Maintain the knees in neutral so the top of the knees are centered over the middle of your feet. 3) Pause in the squat for a moment. Then breathe out and push yourself back up in to standing. Maintain a level pelvis, upright posture, and core engagement throughout. 4) Repeat for the prescribed repetitions. Repeat exercise as prescribed by your physical therapist. Tips: -Focus on maintaining the knee position over the middle of your foot. Avoid the knees caving in towards each other. -Also focus on maintaining the neutral spine position and upright posture. Avoid having your torso tilt forward too far. Pretend you have a cup of coffee in your hands at your chest. If you are lunging and the lean forward too far, your coffee will spill. -You can have your arms out in front of you for counterbalance as needed or crossed over your chest for more challenge. -You should feel the muscles working on the top of the thighs and back of the hips as well as your back and core. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention