Week 153: How to Perform a Split Squat with Upper Body Assistance
It's September which means kids are going back to school, some parents are becoming empty nesters, and some of us 😅 are excited to not be showing up everywhere sweaty. This month's theme "College Move-In" is all about teaching you how to help your kid move into their college dorm, apartment, grandma's house without destroying your body.
Exercise:Â How to Perform a Split Squat with Upper Body Assistance
Purpose:Â To build single leg strength and endurance in primarily the quads, and using upper body assistance to ensure the best possible form from a spine and lower body alignment perspective
Who It's For:Â For the parents, the quirky aunts and uncles, the friends working for pizza and beer, and for the actual students themselves
Why We Love It: Because this summer was long and it’s time to get back on track
Procedure:
Stand in a staggered stance with one foot forward and the other behind. Hold a stable support, such as a rack or chair, with one or both hands.
Bend your front knee and lower your hips toward the floor while keeping your torso upright.
Lightly pull or push against the support with your arms to help control the movement and maintain balance.
Keep your front knee tracking in line with your toes and your front foot planted.
Press through your front foot and straighten your front leg to return to the starting position.
Repeat for 4-8 reps. Perform on the other side
Too scary? Let's build the quads on two legs with Goblet Squat 1.5 Mid Range Holds.
*Disclaimer:Â Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
Comments