Moves/Squat to Kick

Squat to Kick

ID: 518

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Exercise Types:
Lower Squat, Total Quadruped
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  2. 2. Drive knees in line with the second and third toes throughout the full range.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

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

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.