The Cooper Institute

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH


Reactive Neuromuscular Training Deep Squat

Written by
Michael Harper, MEd
Posted in
Fit Tips

Friday, Aug 14, 2015

Squat movement patterns are an integral part of daily activities. Examples of this movement pattern include getting in and out of a chair, picking up kids or objects, and climbing stairs. Although we all perform squat movements many times a day, novice exercisers or those recovering from an injury often struggle with proper form. Proper execution of a squat requires good core stability and adequate hip, knee, spine, and ankle mobility. Firing all of those muscle groups at once in a coordinated fashion can often be difficult. However, exercises like the one in the video and those taught in the Functional Movement Screen course can also work to engage the right muscles to help improve both symmetry and movement quality. To perform this exercise . . .

Preparation: Anchor the tubing from the middle at a waist high attachment point. While standing facing the anchor point, place hands through the handles of the straps while leaving the thumbs out. Elbows are extended with hands by the sides just below hip level. Place feet shoulder width apart with toes pointing directly forward. There should be tension on the tubing. This is the starting position.

Movement: Retract the scapulae. The first movement is to abduct both arms while keeping elbows extended until the hands are above head level. Hands should be wider than the shoulders at this point. Next, perform a deep squat while holding the arm position described above.

Tips: If more resistance is needed, move further from the point of attachment. You may also add a heel lift by placing a board under the heels to aid in performing the squat correctly or to make the squat feel more comfortable.

Notes: Before starting the exercise, please be sure that the point of attachment for the tubing is secure.

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