You are on page 1of 6

Master the Squat and Hip Mobility

L1: Sumo squat


• Hips as low as possible
• Actively pull knees apart with glutes
• Move and bend in lowest position

E1A–E1D: Calf exercises


E1A: Wall/step calf, straight-leg version
• Press and hold heel on floor
• Cr: press ball of foot into floor
• Straighten knee; move hips closer to
wall

E1B: Wall/step calf, bent-leg version


• Stand closer to support
• Press and hold heel on floor
• Cr: press ball of foot into floor
• Other leg presses back of knee
forwards

E1C: Solo single leg dog pose


• Press and hold heel on floor
• Reach arms and hands off body
• Lift other leg as high as possible
• Keep hips level
• Cr: press ball of foot into floor

E1D: Partner single leg dog pose


• Press partner's working heel into floor
• Keep hips level
• Cr: press ball of foot into floor
• Arch lower back backwards
Master the Squat and Hip Mobility
L2A–L2C: Squat limbering exercises
L2A: Full squat explanation
• Ankle flexibility is one key
• Soft calf/hamstring muscles is
another

L2B: Full squat sequence


• Keep heels on ground
• Maintain arches in feet
• Push knees forwards
• Move around in position
• 10'/day minimum

L2C: RollStretch squat


• Use thin stick to begin
• Muscle softness is key
• Alternate body's weight through stick
into calf muscles
• Kneeling and squatting versions

E2: Standing piriformis


• Turn one foot/leg in as far as possible
• Use arms to turn whole body away
• Cr: try to twist foot back to start
position
• Go further in stretch direction

L3: Boxing the compass


• Explore all hip positions
• Cr: draw bottom knee to foot
• Remember when to straighten leg
• Try to relax in all positions
Master the Squat and Hip Mobility
E3: Relaxed lunge
• Front foot in front of knee
• Pull back with arms
• Move through all positions

L4: Baby flop


• Try to have knees on floor
• Move from hips, not back
• Change leg positions; repeat
sequence

L5A–L5D: Cossack squat exercises


L5A: Cossack squat wall support
• Use wall for support
• Bend forwards from hips
• Bend towards straight leg
• Spend time in bottom position

L5B: Cossack squat with kettlebell


• Use light KB as counterbalance
• Bend forwards from hips
• Bend towards straight leg

L5C: Cossack squat free variations solo


• Use hands as support for trunk
• Let straight leg rest on arm
• Bend forwards
• Bend towards straight leg

L5D: Cossack squat free variations partner


• Use partner as 'wall'
• Partner can press hips to floor
• Bend forwards
• Bend towards straight leg
Master the Squat and Hip Mobility
E4A–E4C: Hip abduction exercises
E4A: Squashed frog – solo
• Hips directly above knees
• Use body's weight to spread knees
• Cr: squeeze knees together
• Extend arms to make stronger
• Tuck tail to make stronger

E4B: Squashed frog – partner


• Same start position
• Partner's knees inside calf muscles
• Cr:squeeze knees together; partner
resists hips lifting
• Partner leans on sacrum, not on back

E4C: Squashed frog – partner w/bolster


• Rest chest on support
• Partner's knees inside calf muscles
• Cr:squeeze knees together; partner
resists hips lifting
• Partner leans on sacrum, not on back

L6: Yuri Cossack


• Cossack squat to begin
• Transition to lunge; stay low
• Support on arm; turn away from floor
and reach for the sky
• Repeat on other side

L7: Seated figure 4


• Let hips come off floor in beginning
• Cr: hold outside of knee; press out
• Use groin muscles to deepen stretch
• Pay attention to knees

L8: Inside squat


• Full squat with feet wider than hips
• Take weight on other leg, then
• Pull knee to floor with groin
• Cr: hold outside of knee; press out
• Slowly deepen position
Master the Squat and Hip Mobility
E5A–E5D: Piriformis exercises
E5A: Seated piriformis
• Working hip must stay on floor
• Pull top knee to other armpit
• Cr: press held knee into forearm
• Lift chest, press working hip onto
floor, pull knee closer under armpit

E5B: Seated piriformis wall support


• Easier version if E5A not possible
• All directions same as E5A
• Do in chair if hamstrings very tight

E5C: Lying wall piriformis


• Straight leg up wall to begin
• Bring stretch on by sliding foot down
• Keep hips on floor throughout!
• Cr: press closest foot away into thigh
• Use hands to help if loose enough

E5D: Wall piriformis


• Similar in form to E5C
• Bring hips closer to wall to intensify
• Cr: press closest foot away into thigh
• Wriggle hips closer; straighten back
and lift chest
Master the Squat and Hip Mobility
E6: Standing knee lift
• Ensure support leg stays straight
• Lift knee to front, 45°, then as far out
to the side as you can
• Pull knee to chest in all positions
• Try to cramp HF

E7: Diamond pose


• Both knees 90°
• Bent back and straight back versions
• Try to touch face to feet
• Cr: gently try to sit up away from
legs

E8: Full squat and sumo squat


• Just do it!
• Micro-movements in all directions
• Let yourself relax into it
• Do not let arches collapse

• Hips as deep as possible (up to 180°)


• Knees as wide as possible
• Little pulsing movements
• Feet under knees, not inside

You might also like