210719 Body weight squats-video
Stand with your feet approximately shoulder width apart, arms at your side. If you lack the balance to do a squat in this manner, then hold your hands out to the front of your body or stand by a solid handhold to steady yourself.
Move your hips backward and your knees out to the side so they stay in line with your feet. The majority of your weight should be felt on the center, to the rear, of each foot. At the bottom position of the squat, try wiggling your toes. Hold onto something if your balance is poor. Being able to wiggle them indicates that you are into the correct position to squat.
As you start to squat, imagine sitting in a chair. Keep your
back straight and your chest up. Drop all the way down and then come back up
quickly—each rep with perfect form.
The reason for coming up quickly is this: if you start to fall, it is going to be your leg power, based on your leg strength as well as other muscles helping to prevent it from happening.
In your daily life practice getting up from a chair without using your hands on your legs for assistance, just use your leg muscles to get up.