Squat Mobilization
The deep squat held with both hands on the back of a chair; the counterweight keeps the chest up while the hips sink between the heels.
How to do it
Setup
Facing the back of a sturdy chair at arm's length, hands on its top, feet a little wider than the hips, toes slightly out.
Steps
- Lower the hips between the heels, the arms straightening on the chair.
- Let the hips settle lower with the heels down and the chest tall.
- Hold and breathe, then pull lightly on the chair to rise.
Common mistakes
Chair sliding or tipping: set it against a wall. Heels lifting as the hips drop: stop higher or widen the stance. Knees caving inward: keep them over the toes.
Breathing
Slow and even through the hold.
