Moves/Bottom Squat Shifts

Bottom Squat Shifts

ID: 627

No video uploaded

Exercise Types:
Lower Squat, Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  3. 3. Break at hips and knees simultaneously to initiate the descent.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

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