Add Power To Your Squat

Bottom of Squat Hold

Bottom of the squat position: heels on ground, hips behind knees, neutral spine.

 

It’s the first day of a new month – time for Tabata Bottom to Bottom Squats at Urban Athlete.

Want to add power to your squats? Aim to take an extra 6-8 min EACH day to mobilize these key areas for better squats:

Lower Leg

Squat Cue: Keep your heels on the ground, place balance in the middle of your foot. If you notice your heels coming off the ground when your squat fatigues, try mobilizing the back of your your lower leg. Start at your heels, move up to the top of your calves in a see-sawing pattern. Bonus points for adding foot circles during the see-sawing. Two minutes per leg.

Use a side to side, see-sawing pattern as you roll from your heel to the top of your calf.

Use a side to side, see-sawing pattern as you roll from your heel to the top of your calf.

 

Hips

Squat Cue: Sit your hips down behind your knees. If you’re looking to the most out of the squat movement, make sure your getting full functional range of motion. Free up your hips by rolling out your glutes (yep, the whole cheek folks – top to bottom, side to side). Spend 2 min per cheek.

Spend 2 minutes on each cheek. Seek out the sore spots.

Spend 2 minutes on each cheek. Seek out the sore spots.

 

Thoracic Spine

Squat Cue: Keep your back neutral, tall chest, shoulders down. If you find that you hunch forward when you get tired, then you probably need to mobilize your thoracic spine (upper back, shoulder blades). Leaning/ hunching forward makes it harder to breathe as well as places more stress on your knees. Spend 2 minutes on your thoracic spine: Tuck your chin, hug yourself, hips off the ground – then roll up and down the upper half of your spine and over each shoulder blade 5-10 times each.

Try going side to side over the foam roller for variation.

Try going side to side over the foam roller for variation.

 

 


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