The Squats
Half Squat
The feet are about shoulder-width apart
Push through three corners of the foot (tripod foot)
Engage your core (zipper from the pelvic floor up the midline)
Begin your squat with a hinge, pushing the hips back like you’re about to sit into a chair, then bend your knees.
Squat
The feet are about shoulder-width apart
Push through three corners of the foot (tripod foot)
Engage your core (zipper from the pelvic floor up the midline)
Begin your squat with a hinge, pushing the hips back like you’re about to sit into a chair, then bend your knees.
Narrow Squat
The feet are closer than hip-width apart
Push through three corners of the foot (tripod foot)
Engage your core (zipper from the pelvic floor up the midline)
Begin your squat with a hinge, pushing the hips back like you’re about to sit into a chair, then bend your knees.
Offset Squat
Stand like you’re about to do a squat, then put one foot out to the side.
Push through three corners of the main foot (tripod foot)
Engage your core (zipper from the pelvic floor up the midline)
Think about this as a wide squat, but you sit onto one leg and the other is more of a kickstand or prop. The further the kickstand, the more difficult the squat.
Kickstand Squat
The feet are shoulder to hip-width apart. Then you put one foot back behind you. This foot will be pressing mainly through the ball of the foot the entire time.
If you’re just beginning with this movement, use the back foot to help you more. Over time, lessen the reliance of the back foot.
Push through three corners of the main foot (tripod foot)
Engage your core (zipper from the pelvic floor up the midline)
Begin your squat with a hinge, pushing the hips back like you’re about to sit into a chair, then bend your knees.
