Moves/bw kneeling to squat

bw kneeling to squat

ID: 1062

No video uploaded

Exercise Types:
Lower Squat, Aesthetic
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Break at hips and knees simultaneously to initiate the descent.
  2. 2. Drive knees in line with the second and third toes throughout the full range.
  3. 3. Full foot contact with the floor — heel, arch, and ball stay grounded.
  4. 4. Rebound out of the bottom with hip drive, not by leaning the chest forward.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.