**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.
- None! Just make sure you have enough space to perform safely.
- 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)
- 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.