Watch the following video with the SOUND ON for verbal instruction.
This exercise teaches how to use your hips (as opposed to your knees) as the main engine for your squats.
Great for people who are new to strength training, recovering from knee surgery, with osteoarthritis or other knee injuries, with osteoporosis of the hip and and low back.
Once you master this movement, you can practice it every time you sit down and stand up from a chair, your bed or the toilet.
How To Do a Vertical Shin Squat:
Sit at the edge of chair or bench with your feet wider than your pelvis and your knees stacked over your ankles.
Your shin bones should be perpendicular with the floor.
Without allowing your knees to shift forward, shift your butt back and lean your torso slightly forward.
Press your feet strongly into the floor and stand up.
DO NOT let your knees move forward! Keep your shin bones perpendicular with the floor.
To return to the sitting position, sit your hips back and slowly lower yourself to the chair.
DO NOT let your toes lift off the floor as you sit back. Keep your feet strongly anchored into the ground.
As you get stronger, practice simply tapping your tush on the chair as opposed to sitting all the way down.