This exercise is the first in a series of squat exercises. The squat exercise is a general movement pattern that transfers well to life demands and should help with the daily performance of getting up and down from chairs and picking up common objects such as boxes or bags.
The variation presented here promotes more hip movement, less knee movement and increased forward lean of the body to better target the glutes and to decrease knee stress. Other variations that emphasise more knee action can also be used if desired.
Target Muscles:
Hip extensors (glutes, hamstring, hip, adductors), knee extensors (quadriceps), spinal extensors
Joint Motions:
Hip extension, knee extension
Alignement and Positioning:
- Position the feet just outside shoulder width and angled out about 20 to 30 degrees, with the knees and hips slightly flexed.
- Begin with the hands by the sides, the shoulder blades pulled back, and the spine and head in good posture.
- Exhale, activate the core, and contract the trunk, hip and leg muscles to stabilize the starting position.
Motion and Stabilization:
- Slowly begin to inhale, push the hips back, and allow the knees to bend naturally and the trunk to lean forward.
- Slowly raise the arms for counterbalance, and lower the body until the crest of the pelvis presses against the top of the thigh (or as far as possible ) while maintaining proper posture and pelvic positioning.
