Movement Category: Squatting
Difficulty Level: beginner to advanced
Exercise benefits: Establishes a basic squatting movement pattern, builds tremendous strength-endurance in the lower body and amazing total body cardiovascular conditioning.
Muscle groups worked: quads, hips, glutes and hamstrings.
Flat Footed Squat – Step by Step Instructions
Step 1: Stand erect with your feet shoulder width apart and firmly planted on the ground.
Step 2: Inhale into your stomach, as you pull yourself down with your hip flexors in between your legs until you reach the bottom of your available range of motion. Normal range of motion is from the top to your hamstrings touching the calves. Keep your heels on the floor. The key here is to keep the back straight and to actively pull yourself down.
Step 3: Exhale, as you push the floor away and rise to the starting position. Keep your back straight and don’t let your hips rise before your shoulders – come up erect and even.
Caution: if you have any preexisting knee problems ask your doctor first and then with his permission progress into the bodyweight squat slowly and limit your range of motion to “Squat to Parallel” – when the top of your thighs just about breaks the parallel plane with the ground – or squat even higher if that is too much as well.
A) Squats on and off the bench for novice, weakened and/or elderly individuals
B) Hindu Squats (Breathing Squats on the balls of the feet) for people with healthy knees
C) Cossack Squats for MMA and Tactical Athletes