exercise demos: lower body

Feet just outside hips.  Butt back, chest up.  Knees behind toes.  Squeeze glutes on the way up.  Look down once in a while to see if you can see your shoelaces.  If you can't, push hips back to bring your knees behind your toes.  Keep knees soft-- do not lock them out.

Feet wide.  Butt back, knees behind toes.  Knees tracking in line with toes.  If you can't see your shoelaces, push hips back further.  Really press your feet into the floor, activating your whole leg.  Squeeze glutes on the way up.  ​Keep knees soft-- do not lock them out.

You may want to hold on to the chair or a wall for balance. Feet are hip width apart-- if you feel "tippy," you probably need to step out a bit wider.  Drive through the front heel and squeeze glutes on the way up.  Again, knee should remain behind toes-- right above heel.  Keep knees soft-- do not lock them out.