https://www.youtube.com/watch?v=bT4IR0sYqDw
**SAFETY NOTE- you should not do this exercise if you do not have full hip range of motion or if you have pain while performing it.
Equipment:
– None! Just make sure you have enough space to perform safely.
Purpose:
– Re-train the brain to perform a squat in the manner we learned it as a baby — from the GROUND UP
– Improve your squatting alignment
– Improve your ability to get your weight back onto your heels, which is important for optimal squatting mechanics
– Correct the imbalances that can cause the trunk to bend forward too much when squatting
– Increase strength through the hips, thighs, and core
– Increase hip mobility (*if you lack mobility due to a structural boney limitation, then this is not a good exercise for you)
Technique Tips:
– Start by breaking this exercise into smaller parts-
Part 1) bear position to the bottom of the squat with arms overhead
Part 2) once you master part 1 work on standing straight up from the bottom of the squat
– Spine should stay straight the whole time. Try it with a broom stick on your back — work on keeping your spine and head against the stick the entire time!!
– At the bottom of the squat the weight should be through your HEELS
– Knees should stay in-line with your feet (do not let the knees dive in towards eachother)
When done correctly you will feel this working in your thighs, hips, and core.
#strengthening #exercise #fitness #techniqueTuesday #wellness #physicaltherapy
