F 04 Squat EN

Standing with the feet hips width apart outside edges of the feet are paralleled to each other if you’re looking from above.

We’re going to start to move the pelvis backward here now keeping the legs straight initially moving the weight over the top of the heels.

We can reach the arms forward to offset that weight moving back so that you don’t fall over.

And we’re going to start to bend the knees now as we start to hinge into the knees we You want to make sure that the knees stay stacked over the top of the ankles and then we start to reach the arms upward to be in line with the spine.

The back of the neck is also neutral in line with the spine so the head doesn’t lift here.

Once the arms are up you want to stabilize a little bit by drawing the shoulders down towards the hips again spread through the fingertips.

Remembering, never too much activity just enough to feel stable.

If you can take the squat a little bit deeper here you can continue to move the weight back towards the heels as you hinge a little bit more into the knees, trying to keep the knees stacked over the top of the ankles as much as possible.

So to release out of it here, we’re going to start to straighten the knees as we unpack it.

We’re coming up.

The pelvis starts to move forward, then the arms release down.

And as the arms start to release down again, we’re resisting by drawing the shoulders down.

Again, the back of the neck extends up, the crown of the head moves up.

And once you reach to the upright position again, again, you’re feeling the force of the feet below you, opposing that movement with the shoulders drawing down and the back to the neck and crown of the head extending upward.