HCM Fitness Programs

Intermediate Program | Strengthening > Squat 1: Body Weight Squat

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6 Squat 1: Body Weight Squat Strengthening

Print Exercise*
LOAD SETS REPS TEMPO REST
Swiss Ball Against Wall 2 8-12 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD Swiss Ball Against Wall
SETS 2
REPS 8-12
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response

Objectives

  • Progress from Hip Extension 3 to Functional Squat 1 exercise.
  • Increase muscle lean mass by using multiple muscles and joints.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Back and Posterior Hip Musculature
  • Anterior and Posterior Leg Musculature

How to Perform

  1. Begin by placing a Swiss ball on the wall and placing your low back against it.
  2. Stand with your feet greater than hip width apart and toes slightly turned out.
  3. Externally Rotate hands and arms from the shoulder as you gently lift your chest up.
  4. Inhale then exhale as you draw your belly towards your spine.
  5. Slowly lower pushing your hips slightly back, like you are sitting in a chair.
  6. Maintain most of your weight in the heels.
  7. Hold, and then push through your heels to push yourself back to standing.
  8. Repeat.

Common Challenges

  • As you start to use multiple muscles and joints the exercises can easily fall out of alignment. Watch for:
  • Foot Pronation: This is when the foot fall in towards the midline. Try lifting your big toe and placing your weight in the heel. This will also help to take the load off the knee and help you recruit the back of the hips to avoid knee pain.
  • Knee Pronation: This is when the knees move towards the mid line. If this happens try pushing your heel into the floor while engaging the glute muscles to push the knees outward.
  • Upper Body Leaning Forward: If this happens it could mean tightness in the hip flexors, hamstrings, or calf muscles. It could also be an indication that the core is not engaged. Try stretching the tight muscles first using the Hip Opener, Hamstring and Calf Stretch and then be sure to draw the belly in wards when completing the exercise.
  • Excessive Lumbar Curve: As you move through this exercise your lumbar curve should be slight. If you find you over extend your low back, try engaging the core by drawing the belly inward. It may also mean you need to use the Hip Opener Stretch first.
  • Flattened Lumbar Curve: Tight Hamstrings make it easy for the hips to tuck under creating a flattening of the lumbar curve. To avoid this try using the Hamstring stretch first.

Alternative Exercise Suggestions for Patients with an ICD

Avoid hands raising above the head.

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