Now that you have several different types of squats in your arsenal with your , quick squat and sumo squats, let's start adding in some dynamic movements to your squats. I hope you have been practicing, because these exercises are tough! If you haven't been practicing please look over our first blog post on , as this is critical to get down before you start making your squats more dynamic. We also gave some for you to practice to help you get ready for a more functional squat.
The first exercise is the squat to knee drive. You will be doing a basic squat, but when you are at the bottom of the squat (your thighs are parallel to the floor) you will transfer your weight to one of your feet (let us just say your right). As you come up to standing you will drive through your right heel and begin to lift your left leg off the ground, driving your left knee to your chest as you come to standing. Your right leg will be doing most of the work as if you are doing a one leg squat. This exercise works all the same muscles as a but now you are adding in an element of stability. You will also be working more of your hip flexor and lower ab by adding in the knee drive.
The second exercise is the squat to side kick. You will be doing your basic squat, but when you are at the bottom of the squat (your thighs are parallel to the floor) you will again transfer your weight to one of your feet (let us just say your right) and now as you stand up from your squat you will kick your left leg out to the side. Same as the squat to knee drive your right leg is doing most of the work as if you are doing a one leg squat. This exercise is similar to the squat to knee drive in that you are working all the same muscles as the basic squat and adding in an element of stability. With this exercise however you will be working your outer hip and your oblique with the side kick added in.
These exercises are considered to be more functional and dynamic because of the stability factor added in. This will help you to control your body in space which is a critical element to your training. Once you feel comfortable with your own body and where it is in space the exercises you will be able to accomplish are endless. Work on both these exercises by doing 2 sets of 12 on each leg of each exercise.
Example:
2 sets of squat to knee drive, 1 set of 12 reps on each leg
2 sets of squat to side kick, 1 set of 12 reps on each leg
Practice these exercise as they will prepare you for our next level of squat for our next weeks blog post. Stay toned for next week to learn how to turn your squats into cardio!
Jessica Unbewust
co-owner
ferrum fitness
