Evolution Training: Phase 1 Exercise

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Evolution Training: Phase 1 Exercise

Phase 1 Exercise
Phase 1 Exercise

Back Squat

Performance Analysis Strength: **** Balance: ** Stabilizer Endurance: *** Core Demand: *** Overall Rating: ***

Back Squat

Physical Goal: Lower Body Strength & Stability, Static Posture Frontal/Sagittal Plane Stability

Attitube Goal: Keep Attitube level

Prime Movers: Quadriceps, Hamstrings, Gluteus Maximus.

Stabilizers: Abductors (Glut. Med/Min.), Adductors (as a group). Lateral stabilizers in lower leg (peroneals). Stabilizers of the shoulder (serratus anterior). Core stabilizers (TVA, EO/IO, QL), erectors, multifidus. Calves. Grip strength.

Setup & Alignment: Start with Attitube on back. Attitube fits in cervical curve. Back of head can touch tube. Center the tube and adjust grip for comfort. Feet approx. shoulder width apart. Pinch shoulder blades to create a shelf for the tube. Draw core in before moving.

Performing The Exercise: Keeping natural lumbar curve (skin pinch) initiate drop from the hips and the knees as if sitting in a chair. Keep chest, head and eyes up. Full range of motion is as far down as possible keeping form. Heels stay on ground. Knees track over feet. Lower under control to bottom then return to starting position.

Safety Considerations:

  • Prevent excessive forward leaning from the low back.
  • Maintain proper knee alignment over feet.