Squatting

Squatting is an important functional exercises that targets both eccentric hamstring control and lower and upper quad development. Squat variations can be used for a variety of purposes including improving motor unit recruitment at lower depths, power productions or basic bio-mechanical movement patterning. It is a perfect exercise for developing lower abdominal engagement in functional movements for patients with lower back pain.

Step 1:

Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.

How to do body weight squats

Step 2:

Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes, but not beyond them.

Step 3:

Come down until your thighs are below parallel to the ground, or as far down as you can get them. Make an effort to keep your knees externally rotated (don’t let them fall inward). As you lower down, raise your arms in front of you no higher than parallel to the ground. Make sure to keep your torso upright.

Step 4:

Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.