Move Targets: Quads and Glutes
Step 1: Stand with your backside to the seat of the chair. Get your feet at least as wide as your shoulders and turn the toes out about an inch. The chest is lifted and your weight is planted firmly into your heels.
Step 2: Hinge first at the hips, not the knees. Your knees will bend as a result of the hips going backward. Extend the arms out in front of you to balance and to keep the chest lifted. Squat as far as you can without discomfort. Push through the heels, squeeze the glutes and the quads and you exhale and come up. The chair is there to allow you to drop into the seat if you need to rest. It's also a good gauge of distance. Make sure the knees stay behind your toes.
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