I wanted to post one of my training videos that I created for a client. I love using video as a media to help assist with personal training beyond one-on-one sessions. This video was made for a client who was struggling to activate her glutes and hamstrings (posterior chain in general) whilst squatting and as such was using her quads WAY too much. The aim of these ‘accessory exercise’ forward-movement-limited box squats in this instance is to encourage a strong hip-hinge… meaning: glute and hamstring activation (as well as ensuring a strong core and spine) over the quads that quite often want to kick in from the get-go of a squat.
The idea is simple, sit on the seat in a controlled descent (don’t just flop down!) without your knees touching the chair in front (place the toes in-line with the seat)… all whilst keeping the core engaged and a neutral spine. When seated, pause for moment to avoid using momentum when standing back up. This means you need to ‘power’ the glutes/hammies to stand back up and importantly to do so, drive off the heels to avoid ‘kicking the knees forward’ initially meaning the quads have helped you out in getting back up! Also, ensure you extend the hips fully (push the hips through) when returning to the start position and this is actively encouraged by squeezing the glutes when getting back to the upright position.
This is NOT an anti-quad exercise, it is designed to encourage better execution of the squat as an exercise, even when performing a deep squat. This video is broken done into stages and this proved useful for my client (as well as the 11 people she forwarded it onto!!) I hope some of you find it of use as well. Even if you do not squat, or use a gym, the first exercise with two chairs and just body weight only is a great way to encourage good lowering of the body and encouraging posterior activation… basically get the backside to help out.
The end result is the client now squats with a much more fluent and distributed muscle action. So, ladies in particular, do not shy away from squats, but do focus on a little box squat fun!! Details continued....