This squat is a fantastic exercise for all parts of your body.  It is also a great stamina builder.  We've borrowed this one from the martial arts and most recently Matt Furey.  We don't expect many of you to be ready for combat, but this will certainly get you in great shape!  If this exercise is hard for you, then start with the wall chair or the regular squat, then move up to this one.

Many people will say not to do this exercise because it is bad for your knees.  What we say is that if you already have bad knees, then, yes, don't do this exercise.  If you do not have bad knees, then go ahead and do them.  Your body is MEANT TO BEND AT THE KNEES!  If it were not meant to do so, you wouldn't be able to do it!  Just take it slow and you'll find that the strength in your legs will increase tremendously with this exercise.

1. Begin with your feet shoulder width apart and your toes pointing straight ahead.  Your hands should be pulled in tightly to your chest.
2. Keeping your back fairly straight, lower your butt until your thighs are parallel to the floor.
3. As you lower your butt, make sure your hands are behind your back as you drop to the ground.
4. As you are moving toward the ground, you should simultaneously raise your heels from the ground.
5. Then swing your arms upward and push off your toes, raising your body to a standing position.
6. As you raise your body make sure your hands are in front of you and level off at your chest.
7. Once you reach the up position, bring your arms in like you are rowing a boat.
8. You should inhale when you bring your arms in and exhale as you drop down during this exercise.

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