Air-Pillow Counter-Balance Skater Squat

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.

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.

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.

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.

Repetition:

• Perform 8-12 repetitions on one leg before switching to the other side.

• Focus on control and balance throughout each repetition.

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.

Cool Down:

• After completing your sets, take a moment to stretch your legs and hips to prevent stiffness.