Air-Pillow Counter-Balance Skater Squat

1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Engage your core muscles for stability.
- If using a balance cushion, place it on the ground and stand on it with both feet.

2. Preparation:
- Shift your weight to your right leg.
- Lift your left leg off the ground slightly, bending the knee.
- Keep your left foot close to your right ankle to maintain balance.

3. Movement:
- Slowly lower your body by bending your right knee, as if you are sitting back into a chair. Your left leg should extend behind you, moving toward the ground.
- Keep your torso upright while leaning slightly forward for balance.
- Make sure your right knee does not extend past your toes.

4. Return to Starting Position:
- Press through your right heel to extend your leg and return to the standing position.
- Bring your left leg back to the starting position while maintaining your core engagement.

5. Repetition:
- Perform 8-12 repetitions on one leg before switching to the other side.
- Focus on control and balance throughout each repetition.

6. Tips for Beginners:
- Start without the balance cushion if you find balancing challenging.
- Use a wall or sturdy chair for support if needed.
- Keep your movements slow and controlled to maintain stability.

7. Cool Down:
- After completing your sets, take a moment to stretch your legs and hips to prevent stiffness.