Starting Position: Stand with your feet shoulder-width apart or slightly wider. Extend your arms straight out in front of your body at shoulder height, palms facing down. This will help you balance.
Descending into Squat: Begin by hinging at the hips, pushing your buttocks backward as if you are going to sit on an invisible chair. Start bending your knees and continue lowering your body down and back, keeping your chest and shoulders upright. Continue squatting down, going as low as you can while keeping your heels flat on the ground and your back straight. Proper form is key to preventing injury and ensuring you target the right muscle groups.
Bottom of Squat Position: Once you've descended as far as you can, hold the position. The goal is to maintain the squat at the lowest point of your range of motion where you still feel comfortable and stable. Your thighs should be parallel to the floor or lower. Hold the position for a set amount of time – this could range from a few seconds to a minute or more, depending on your level of ability and comfort.
Ascending from Squat: Press down through your heels and engage your core, quads, and glutes to return to the starting position. Keep your body weight centered and your chest lifted as you rise back up. Straighten your legs and return to the starting position with arms still extended in front.
Repetition and Duration: Perform multiple repetitions of lowering into and holding the squat, or hold the position for longer durations to increase mobility over time.
Additional Notes: Focus on breathing deeply throughout the exercise to help relax the muscles and deepen the stretch. Engage your core throughout the movement to support your lower back. Work on gradually increasing your depth and duration in the squat as your mobility improves. Always listen to your body and avoid pushing into discomfort or pain.
Practicing the Full Squat Mobility regularly can help improve flexibility, strength, joint range of motion, and overall functional mobility. It's a fundamental exercise for those looking to enhance movement quality.
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