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Deep Squat Ankle Rocks + Knee Press-Out
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See Coaching Tips Below:
This exercise improves hip, knee, and ankle mobility (particularly dorsiflexion). This exercise also provides a good adductor stretch.
Coaching Tips:
Get into a deep squat position (whatever range where you can maintain proper form/feels good). Your head, torso, and hips should be in a stacked position.
Adopt your preferred stance and foot position.
Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
Push your knees out with your elbows. Maintain this pressure for the duration of the exercise.
While remaining in the deep squat, shift your weight to your forefeet and dorsiflex your ankles. Your knees will likely travel past your toes. Keep your full feet in contact with the floor (maintain the tripod base).
Return to the starting position with complete control.
For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
In terms of breathing, do what works and feels best for you.
Check Out My Blog:
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The Ultimate Pull-Up Program: Currently being followed by 4500+ people in over 86 countries 🌎🌎
The Ultimate Push-Up Program: Being followed by 1000+ people in over 69 countries 🌎🌎
The Ultimate Lower Body And Core Program: Newly released and already being followed by people in over 34 countries 🌎🌎
The Ultimate Landmine Program: Currently being followed by people in over 45 countries 🌎🌎
Sign Up On My Mailing List: This is where I share most of my content. You will also be the first to know when any of my products go on sale:
Base Blocks Home Gym Equipment: Save 10% by using the code (MEGHAN). Excludes the GSP line.
This exercise improves hip, knee, and ankle mobility (particularly dorsiflexion). This exercise also provides a good adductor stretch.
Coaching Tips:
Get into a deep squat position (whatever range where you can maintain proper form/feels good). Your head, torso, and hips should be in a stacked position.
Adopt your preferred stance and foot position.
Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
Push your knees out with your elbows. Maintain this pressure for the duration of the exercise.
While remaining in the deep squat, shift your weight to your forefeet and dorsiflex your ankles. Your knees will likely travel past your toes. Keep your full feet in contact with the floor (maintain the tripod base).
Return to the starting position with complete control.
For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
In terms of breathing, do what works and feels best for you.
Check Out My Blog:
Follow Me On Instagram:
The Ultimate Pull-Up Program: Currently being followed by 4500+ people in over 86 countries 🌎🌎
The Ultimate Push-Up Program: Being followed by 1000+ people in over 69 countries 🌎🌎
The Ultimate Lower Body And Core Program: Newly released and already being followed by people in over 34 countries 🌎🌎
The Ultimate Landmine Program: Currently being followed by people in over 45 countries 🌎🌎
Sign Up On My Mailing List: This is where I share most of my content. You will also be the first to know when any of my products go on sale:
Base Blocks Home Gym Equipment: Save 10% by using the code (MEGHAN). Excludes the GSP line.
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