Squat hold with rotation
Category: Strength
Level: 2
6-8 reps each side, alternating
Carla van den Berg
- Sit down and back into the squat position
- From mid-back, slowly rotate out to side, reaching behind in the direction of the rotation. Return to center then repeat on the other side
- Upright chest
- Feet hip-width apart
- Toes facing forward or slightly outward
- Feet remain flat on floor
- Knees collapsing inward
-
- Cue "Push knees out towards pinky toes"
- Cue "Squeeze the glutes"
- Rotating too quickly
- Cue "Use your eyes to follow the movement of your hands"
- Heels or toes coming off the floor as the athlete lowers into the squat
- Cue "Flat, sticky feet"
- Cue "Drive foot down into the floor"
- Excessive curve in lower back or "butt wink"
- Cue "Pull belly-button up towards ribs"
- Bending too far forward
- Cue "Proud chest"
- Activates glutes and quads
- Torso mobility
- Knee control
- Ankle mobility
- Reinforces appropriate trunk and pelvis positioning
- Focus on even weight distribution along the foot