Full squat

Full Squat*
(client may want to hold dowel)

-Stand with symmetrical foot stance (feet hip width distance apart, feet straight ahead or slightly pointed out) and arms overhead (individuals who have any type of shoulder condition may want to place hands on hips).

-Squat down while maintaining heels on floor (or if using a 1/2 foam roll, as shown, maintain heels on foam) and pivot from the hips.

-Promote straight back bending during entire exercise (do not round spine).

-Start with small motion and work toward greater range.

-Knees should remain over 2nd and 3rd toes, knees should not bow in.

-The arches of the feet should not collapse, feet should not rotate outward, and heels should not come off floor. If this occurs, place ½ foam roll or a weight plate under each heel and work on decreasing the height of plates over time.

*Many so called health "experts" discourage individuals to perform a full (deep) squat, even to those who have no known knee issues. Click on the link below to find out the truth about this misunderstood exercise.


Competency Criteria

-Client is able to squat down without knees bowing in.

-Upper torso is parallel with lower leg bones when in fully descended position.

-Knees are aligned over feet in fully descended position.

-Client promotes straight back bending during entire exercise.

-Arch does not collapse, foot remains straight ahe or slightly turned out & heels remain on floor.

-Arms DO NOT fall forward.

-Client uses  heel lift (1/2 foam roll, as shown) if above criteria is not meant.

-Hold a dumbbel in each hand above head (or at shoulder level).

-Progress to holding a dumbbell or kettlebell  in each hand  (at shoulder level) at start position & perform push press as you ascend up from the squat position.