Beginner/Senior Squats

Modifications on the go.

Chair Squats: A Balancing Act for Seniors

Chair squats serve as an effective starting point for seniors, particularly those with balance challenges or beginners. To begin, stand in front of a stable chair, ensuring your feet are shoulder-width apart. Engage in the Sit to Stand squat, utilizing a sturdy chair with firm support, such as an armchair, for added stability.

Gradually bend your knees and hips, lowering your body towards the chair as if to sit, but refrain from fully touching it. This technique, known as hovering, builds strength without fully relying on the chair’s support. Engage your core and glute muscles to maximize the benefits of this exercise.

To enhance the effectiveness of chair squats and reduce joint stress, ensure that your knees point in the direction of your feet. Take your time during the exercise to build strength gradually. For further progression, lower your body to the top of the chair arm instead of the seat to challenge your muscles more effectively.

Wall Squats: A Supportive Alternative for Seniors

Wall squats provide support and stability, making them an effective alternative for seniors who encounter difficulties with traditional squats. To perform wall squats, stand with your back against a wall, ensuring your feet are shoulder-width apart. Slowly bend your knees, sliding down the wall until your thighs are parallel to the floor. Hold for a few seconds before returning to the starting position.

This crucial exercise supports the knees and effectively engages the core and leg muscles.