Belt squats

This is another one of my favorite exercises- the Belt Squat.  It's a particularly good exercise to help activate the gluteus maximus muscle, which many patients have trouble activating

INITIAL PROGRESSION:

- Place a fat man's belt just above the knees

- Initially, started seated in a chair, with your hands on your belly

- Rotate knees outward, so that the outside of your knees are always pushing against the belt (external rotation)

- Stand up, focusing on pushing your thighs outward against the belt.  Pay particular attention to when you are sitting back down to not rotate your thighs inward

- As you come up from the squatted position, imagine that you are squeezing a $1000 bill between your butt cheeks, and don't forget to push against the belt

- Repeat for 10 repetitions, 3 sets

SQUAT PROGRESSION:

- Squat by sitting backward.  Do not let the shins move forward, try to imagine sitting back in a chair.  It often helps to have a rope or belt wrapped around a pole in front of you to help maintain balance.