F 05 Wide Squat EN

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

Depending on how you feel as you go down you might want to point the toes slightly away from each other.

It may feel a little bit of impingement into the knees.

So what we want to do first here is we want to move the weight back toward the heels again by moving the pelvis backward and again we’re reaching the arms forward to utilize the weight the arms to offset that back movement so that we don’t fall over.

Again the weight starts to distribute over to the top of the heels.

As we start to hinge into the knees, slowly start to lower down and connect the elbows to the insides of the knees.

First we’re going to just draw the shoulders down quickly and just check to see if that back line is straight.

The spine should be straight from the base of the spine right through up to the crown of the head so the neck is also neutral in line with the spine.

We’re going to start to resist the elbows to the inside of the knees and the knees to the outside of the elbows so that we’re feeling with the shoulder drawing down and the back of the neck extending upward we’re feeling activity really into the legs into the hips and into the shoulder girdle.

Now of course if you feel that you have the mobility into the hips you can lower the hips a little bit deeper and as you start to lower the hips it’s very important to consider that if you feel a rounding into the lower back or a loss of control of the spine being straight that you shouldn’t go down so far.

Keep the form by lifting upright more and trying to keep the spine straight.

The resistance of the arms to the insides of the knees and vice versa offers the ability through the isometric contraction to eventually increase the joint mobility.

So it takes time for some but it’s highly effective just to stay in a position where you have the most control over the position of the spine.

As you release now start to straighten the legs as you release the elbows again, reversing the movement.

The pelvis moves back as the upper torso lives upright.

The shoulders again draw down actively.

You can spread through the fingers a little bit here too.

And the back of the neck is also extending upward.

Crown of the head extends upward again, feeling how that moves down into the soles of the feet, creating a little bit of an opposition of force.