Set-up:
Feet hip-width apart, spine neutral.
Hands together in front of the heart or holding weights.
Maintain a neutral spine, shoulders relaxed, and core engaged.
Movement:
Lower into a squat, keeping the chest lifted.
Press through the heels to return to standing.
Perform the movement slowly and with control.
Hold:
Pause in the squat for isometric strength and endurance.
Heel Lifts:
Lift the heels while holding the squat to engage the calves and challenge balance. Option for alternating heel lifts.
Pulses:
Perform small, controlled up-and-down pulses to increase muscular endurance.
Dependent on next exercise.
3rd
Inhale to lower, exhale to rise.
Platform extender:
Required for proper stance and safety – Body balance
Weights-Dumbbells:
For added resistance or arm work.
Modification:
Perform the squat on the floor.
Range Change:
Work with different squat ranges (partial, half, full).