Preparation
Stand on a firm underground. Perform a deep squat stretch to get ready for dynamic deep squats
Start Position
Stand upright. Feet shoulder width apart or a bit wider. The toes are pointing outwards. Lift the chest up
2‹Þ
Bend the hips and knees at the same time. Lower the buttocks downwards and back. Keep the chest high and the back straight. Press the knees out keeping them over the feet
End Position
Lower the buttocks all the way down as far as the current flexibility of the ankles, knees and hips allows and you can maintain a perfect posture. Don't allow the pelvis to tilt and the lower back to bend. Keep the chest high
2‹Þ
Press the feet into the ground. Engage the buttocks and leg muscles to extend the hips and legs and push the body back up
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Strengthen the legs, mainly buttocks gluteus maximus and muscles on the front of the thighs quadriceps. Flexibility of the ankles, knees and hips
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