Chair Squat to Toe Stand

Chair Squat to Toe Stand

Positioning:

1. Start by standing tall with your feet shoulder-width apart.

2. Keep your arms crossed over your chest or extend them in front of you for balance.

3. Ensure your back is straight and your core is engaged.

**Movement 1. Squat Down:

• Begin by bending at your knees and hips, lowering your body as if you are going to sit back into a chair.

• Keep your weight centered over your heels and ensure your knees do not extend past your toes.

• Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.

2. Return to Standing:

   • Press through your heels to rise back up to a standing position.

   • Extend your legs fully and engage your core at the top.

3. Toe Stand:

   • Once fully upright, lift your heels off the ground, rising onto your toes.

   • Hold this position for a moment, balancing on your toes.

4. Lower Back Down:

   • Slowly lower your heels back to the ground, returning to the standing position with your feet flat.

5. Repeat:

   • Perform the squat again immediately after returning to the standing position.

   • Aim for 10-15 repetitions, resting if needed.

Tips:

• Focus on your form throughout the exercise to prevent injury.

• If you feel off balance, use a wall or chair for support.

• Breathe evenly; inhale as you lower into the squat and exhale as you rise.

• Start with a few repetitions and gradually increase as you become more comfortable.