What are easy regressions for squats?
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To regress squats for those with mobility or strength issues, the team suggests several modifications. A simple and effective regression is to practice sitting down and standing up from a chair, which can be done with or without hand support to begin with, before progressing to doing it without holding on to anything 1. This technique can be used to teach basic squat mechanics.
Another regression mentioned on the show is the use of a physio ball placed against a wall. Participants can perform squats by rolling down the ball, which can help maintain proper mechanics by keeping the heels down and preventing the knees from caving in 2.
For novices, highlights using a pole or squat rack to hold onto while walking down into a squat, holding the deep position for several seconds to improve squat depth 3. Progressing this, once lateral stability is achieved, could involve using a lateral sled drag, as mentioned by , but this is for later stages 4.
Furthermore, one of the hosts performs controlled adduction and abduction exercises on a machine, acknowledging it as a temporary measure to improve end range strength and connection before moving onto more dynamic exercises 4.
For at-home workouts or beginners looking to start simple, just getting up and down from a chair can serve as a very basic starting point for a squat exercise progression 5 6.
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