Position: Standing
Description: Begin with your feet shoulder width distance apart and feet facing forward. Take the dowel and place it down your spine with one hand at hip level and the other at neck level. Draw your belly button to your spine. Keep your chest up and shoulders down and back. From here, hinge your hips back as you bend your knees. The goal is to achieve a 90-degree angle at the knee. Slowly return to the starting position and begin again. Your back should maintain fully contact with the dowel throughout the whole movement.
Targeted Muscle Group(s): Primary Muscles: Quadriceps, Hamstrings, Gluteus
Stabilizing Muscles at the hip; knee; and ankle: many; vastus complex+ bicep femoris; gastrocnemius, soleus, peroneus
Key Points:
- Keep your feet forward and weight in the outer back part of your feet.
- Knees should track 2nd and 3rd toes, be sure to push them outward if they fall inward.
- Draw your belly button to your spine.
- Keep your chest up and shoulders down and back.
