This squat variation emphasizes every muscle in the lower body, with the focus shifting depending on the position of your feet.
Perform five to 10 reps, starting with five. Flow through the different components of the exercise in order, slowly and with control. Gradually work up to performing 10 reps each as you build strength and improve body awareness. Perform the flow up to three times per week on nonconsecutive days.
Directions
Part 1:
- Stand with your feet about shoulder width apart, toes pointed forward. Brace your core. This is your starting position.
- Bend your knees and hips to squat down until your thighs are about parallel to the ground.
- Press through your feet to stand up.
- Step your right foot slightly forward and squat down. Stand up, then return your right foot to the starting position. Repeat with your left foot.
Part 2:
- Bring your feet narrower than hip width apart. Squat down. Press through your feet to stand up.
- Step your feet wider than shoulder width apart. Squat down. Press through your feet to stand up.
Part 3:
- Return your feet to the starting position, but rotate your toes inward. Squat down. Press through your feet to stand up.
- Rotate your toes outward. Squat down. Press through your feet to stand up.
More 3-D Training
Complete your 3-D training by performing the lunge and upper body martix at “3 Multiplanar Moves to Build Full-Body Strength,” from which this article was excerpted.
Comments (0)