This is a great body-weight squat that uses a Swiss ball as a guide!
All squats (including this version) strengthen thigh and hip muscles, and generally make life easier. When you're stronger, your body is just better able to do things!
My general guidelines for patients with this squat:
- feet shoulder width
- do a test squat first -- at the bottom, keep knees and toes roughly in-line
- keeping back straight, and leaned forward a bit, spend 6 seconds getting as low as you're able to -- under control, and without severe pain
- then return to standing at normal speed, pushing mostly through your heels
Do 2 sets, each set ending when you reach a medium muscle "burn". Catch your breath completely between sets, which will leave you fresher for the next set.
Perform 1-2x/week, until you're able to do 2 sets of 20 reps.
Then, consider upgrading to a more challenging squat (single-leg, lunges, back squats, deadlifts, etc.), if you'd like.