Objectives

  • Progress from Squat 2 exercise
  • Increase lean muscle mass by using multiple muscles and joints while increasing the load with weight
  • Strengthens back to prevent injury

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Leg and Hip Musculature

How to Perform

1Begin by standing with feet greater than hip width apart, toes slightly turned out.
2Bring weight towards chest as you hold it from underneath with your elbows tucked in towards the rib cage.
3Inhale, then exhale as you draw your belly towards your spine.
4Slowly sit back and squat down into hips until your thighs are parallel with the floor.
5Hold, then push through your heels to push yourself back to standing.
6Repeat.

Alternative Exercise Suggestions for Patients with an ICD

1Ensure hands do not go over head.

Common Challenges

  • As you start to use multiple muscles and joints the exercises can easily fall out of alignment. Watch for:
  • Foot Pronation: This is when the foot fall in towards the midline. Try lifting your big toe and placing your weight in the heel. This will also help to take the load off the knee and help you recruit the back of the hips to avoid knee pain.
  • Knee Pronation: This is when the knees move towards the mid line. If this happens try pushing your heel into the floor while engaging the glute muscles to push the knees outward.
  • Upper Body Leaning Forward: If this happens it could mean tightness in the hip flexors, hamstrings, or calf muscles. It could also be an indication that the core is not engaged. Try stretching the tight muscles first using the Hip Opener, Hamstring and Calf Stretch and then be sure to draw the belly in wards when completing the exercise.
  • Excessive Lumbar Curve: As you move through this exercise your lumbar curve should be slight. If you find you over extend your low back, try engaging the core by drawing the belly inward. It may also mean you need to use the Hip Opener Stretch first.
  • Flattened Lumbar Curve: Tight Hamstrings make it easy for the hips to tuck under creating a flattening of the lumbar curve. To avoid this try using the Hamstring stretch first.

Load Sets Reps Tempo Rest
5-20lbs 2 8-12 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response

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