Start Position:
Begin standing with your feet hip-width apart, placing your heels on a half foam roller or similar elevated surface to lift your heels off the ground. Keep your toes pointing forward or slightly outward, with your posture tall, shoulders relaxed, and ribs anchored down. Hands folded in front of you.
Action:
- Lower into Squat:
- Exhale as you bend your knees and lower your hips, keeping your chest lifted and shoulders back. Focus on sending your hips back like sitting into a chair.
- Keep your ribs anchored down and your core engaged as you squat, ensuring your knees track over your toes without extending past them.
- Return to Start:
- Inhale as you press through the balls of your feet to stand back up, extending your knees and hips fully while maintaining rib anchoring.
- Repeat:
- Perform the movement for the desired number of repetitions, focusing on smooth, controlled squats and keeping your ribs anchored throughout.
Purpose:
- Strengthens the legs, glutes, and core while promoting ankle mobility.
- Enhances balance and stability by increasing the engagement of the lower body.
- Improves squat form by maintaining rib anchoring and preventing excess lumbar arching.
Note of Precaution:
- Maintain a tall posture and avoid rounding your back.
- Ensure your knees track over your toes and do not cave inward.
- Perform the movement slowly and with control to avoid strain on your ankles, knees, or back.
- If you feel pain or discomfort, stop and consult a physical therapist.
