Moves/zSide Oblique Kicks & Strap Jump Squat

zSide Oblique Kicks & Strap Jump Squat

ID: 296

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Straps
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Break at hips and knees simultaneously to initiate the descent.
  4. 4. Set feet at shoulder-width or wider with toes turned out to your natural angle.

Regression:

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

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.