Deep squat row with hamstring stretch
ID: 806
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- Exercise Types:
- Lower Squat, Upper Pull
- Contraindications:
- Knee Problems, Shoulder Issues/Mobility
- Equipment:
- Floor Based, Low Bands
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Avoid compensation patterns; if form breaks, address the limiting factor.
- 2. Engage the core before initiating any movement.
- 3. Drive knees in line with the second and third toes throughout the full range.
- 4. Set feet at shoulder-width or wider with toes turned out to your natural angle.
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:
Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.