Click here to learn the Squat in detail. This post talks only about how this variation differs from the main exercise.
About This Variation
Elevating your heels on a folded blanket helps those with poor ankle dorsiflexion range. You could also use a wedge or long half roller instead of the blanket.
Starting Position
- Stand with your heels on the blanket.
- Separate your legs as far as you like (there’s no right or wrong choice here, just variety).
- Turn your legs out or keep them parallel. Either orientation is fine as long as you track your knees over the center of your feet. Wherever your toes are pointing, that’s where your knees are pointing, too.
Movement Pattern
- INHALE, bend your knees, and sit back into a Squat, as if you wanted to sit down on a chair.
- EXHALE, push your feet into the floor and straighten your knees.
- It’s okay to learn forward a bit or to reach your arms forward to counterbalance. Ideally, try to lift your arms to the ceiling as this will help you extend your thoracic spine.
- The better your ankle dorsiflexion and your thoracic extension the less you have to do any of these adaptations to not fall backward.
Movement Skills
Analysis
- Your quadriceps are working eccentrically on the way down and concentrically on the way up.
- Your glutes (hip extensors) are working eccentrically on the way down and concentrically on the way up.
- Choosing a prop is not a “cheat” or “easy way out” but is often necessary to keep the rest of the body aligned and prevent other areas from compensating. Straining is not exercising.
Workout Planning
Prepare For This Exercise With
- MAT Knee Bend | prepares ankle dorsiflexion and hip dissociation
- BLOCKS Squats
- WALL Squats | prepares quadriceps strength without the need for ankle mobility nor hip dissociation
This Exercise Prepares You For
- TOWER/TRAPEZE TABLE Squats
