Consider starting with squat therapy.

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While weighted squats are great for developing strength, it’s important that you have proper form in a bodyweight squat first.

The mechanics of a squat are more complex than they may seem, so ensuring that all joints and muscles are moving correctly together is key to preventing injury and getting the most out of the exercise สมัคร ufabet

Squat therapy is a great way to get there. Used as a way to break down all of the subtle movements of a squat, this combination of drills should get you moving with ease.

Wall squat

Place a bench or low chair about 3 feet from the wall — when you squat, your butt should touch the edge of the surface. Face the wall with your feet shoulder- to hip-width apart.

Keeping your chest up and core braced, sit back into your hips and bend your knees, taking about 5 seconds to squat down until your face gets too close to the wall or your butt touches the bench. Return to start by quickly pushing through your entire foot.

When this gets easier, extend your arms above head and complete the same movement.

When that gets easier, move the bench closer to the wall, continuing to work on your flexibility and range of motion.

Goblet squat

Hold a light plate or dumbbell by its sides at chest level. So your elbows are pointing out and down. Stand with your feet shoulder- to hip-width apart.

Begin, sitting your hips back and bending your knees. As you drop into a deep , your elbows should come inside your knees, pushing them out.

Hold here for a few seconds, take a deep breath, then try to sink a bit lower. Repeat this 3 to 4 times, then stand up.