KNEELING SQUATS

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KNEELING SQUATS

Almost always, the posterior chain (hamstrings, gluteus maximus, erector spinae, trapeziuz, deltoids) are group of muscles that are in constant stress being crucial in keeping us upright yet always been neglected. We pay attention on improving the areas of ourselves that we see in the mirror, mostly the chest, abdominals and the arms. The effect of such negligence is not as obvious initially but as we age or develop certain medical conditions in which movement patterns are affected, it becomes very noticeable and a limiting factor affecting our mobility, functional movements, of course compromising our safety. Here, we are working on improving the posterior chain mainly the erectors of the spine, glutes and hamstrings. The kneeling position allows activation of the hamstrings (knee flexion) at the knee plus the hips (hip extension) giving it the favorable length tension it needed as the patient moves up and down. The movement pattern also allows higher activation on the glutes (roughly 60%) compared to regular squats that is less. Make sure the spine is perpendicular to the floor as the patient goes up and down with cues to the patient to ‘lean his/her shoulder back a little’ to keep the tension on the erectors activated. This will also limit the assistance of gravity when the patient compensates by displacing his/her head and upper torso forward as he/she goes up. Time under tension an mind muscle connection are very important key components to doing exercises as always.

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