SQUAT MOBILITY PART 5: COSSACK SQUAT

SQUAT MOBILITY: Cossack squat (5/7)

Cossack squats great dynamic stretch that can be used before squats or as a strength movement by itself. Start with your bodyweight and try holding a weight out in front to make it a strength movement.
This exercise is great because it targets side-to-side movement which provides the hip muscles a different stimulus to the forward/backward direction of squatting and lunging. Your brain thrives off unique movement too and the majority of our daily activities like walking are only in one plane of motion.

STEPS for cossack squats

  • Take a wide stance with toes pointing outward.
  • Move your hips to one side and drop into a squat while keeping the other leg straight.
  • Return to standing and go to the other side.

 

Cossack squats

Combine this with the squat to stand, bodyweight squats and lunges for an efficient warm up circuit or quick workout. Do 10 reps of each exercise and repeat.

 

STAY TUNED FOR THE REST OF THE SQUAT MOBILITY SERIES COMING UP THROUGH THE WEEK.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVISE.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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SQUAT MOBILITY PART 4: Squat and hamstring

SQUAT MOBILITY: Squat to stand (hamstring stretch included) (4/7)

This movement combines squat mobility with a hamstring stretch making it a very efficient drill to throw into your warm-up.

STEPS for squat to stand mobilization (hamstring stretch)

  • Stand with your feet hip-width apart, toes slightly out.
  • Grab your toes, or if you lack flexibility grab your ankles.
  • Drop into the bottom of the squat and hold a stretch for a few seconds.
  • Straighten your legs while keeping your hands on your feet or ankles to moe to the hamstring stretch.
  • Do 2-3 sets as a warm-up in the gym or use it as a mobility drill in your quest to get better.

 

Squat to stand mobilization

 

Exhale while dropping your hips and pull your chest tall in the bottom.

 

STAY TUNED FOR THE REST OF THE SQUAT MOBILITY SERIES COMING UP THROUGH THE WEEK.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVISE.

Hamstring

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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SQUAT MOBILITY PART 3: Groiner for hips

SQUAT MOBILITY: Groiner stretch to open up the hips (3/7)

This is pretty much a deep lunge in what resembles a sprint start position and it’s a great way to open up the hips as a warm-up before a lower-body workout or to be done as mobility exercises on your off days.

STEPS…

  • Start in a push-up position and bring your right foot to the outside of your right hand.
  • Drop your right elbow to the ground, or as close as possible to increase the stretch in the right hip and hold for a few seconds.
  • Straighten your arm again and “search” around for tight spots by moving the hips around. Hold the position of any tight areas you find to free up the muscles.
  • Bring your right foot back to the start and repeat on the left.
  • I like to repeat this about 8 times for each leg before I squat, as a more dynamic stretch. On rest days or after your workout as a cool down, you can hold the stretch for 1-2 minutes.

 

Groiner

 

STAY TUNED FOR THE REST OF THE SQUAT AND HIPS MOBILITY SERIES COMING UP THROUGH THE WEEK.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVISE.

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

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SQUAT MOBILITY PART 2: ADDUCTOR stretch

SQUAT MOBILITY: Adductor stretch (2/7)

This week Dr. James will take you through 7 drills to improve your squat mobility.

This time, let’s get horizontal. If you struggled with day 1 this is an easier way to allow the hips to open up (stretch your adductor muscles) in the bottom of the squat if you are really bound up.

Lie with your backside as close to the wall as possible, hips and knees bent with the feet on the wall. Now just lay here for a couple of minutes and let gravity stretch your adductor muscles. To intensify the stretch, place your hands on your inner knees and gently press your knees toward the floor.

 

Adductor stretch using wall

 

Sometimes known as Pancake Splits, they are best after a workout, but if you are only able to do them before that is ok too. Pancake splits against the wall increase hip abductor flexibility which will allow for more flexibility in squats, allowing you to push your knees out farther while squatting. Do this stretch for 2 minutes.

STAY TUNED FOR THE REST OF THE SQUAT MOBILITY SERIES COMING UP THROUGH THE WEEK. 

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVISE.

Squat

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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SQUAT MOBILITY PART 1: HIP MOBILITY

SQUAT MOBILITY: Get comfortable in the bottom (1/7)

This week Dr. James will take you through 7 drills to improve your squat mobility. Today we focus on getting comfortable at the bottom. The bottom of the squat that is, which may make your bottom uncomfortable if your glutes need some work!

Squat down and spend 30 seconds in the bottom range of the squat. Use your elbows to push your knees apart and spend some time rotating the hips in and out to work the hip capsule.

 

Rest at the bottom of the squat

PRO TIP: when you brush your teeth in the morning and night do it while squatting to add 4 minutes of squatting to your day.

KEEP YOUR HEELS ON THE GROUND! Don’t allow your heels to come off the ground to compensate for a lack of ankle mobility. Hold onto a doorframe or something sturdy to stop you from falling backward.

This position is actually the resting position humans were designed for and many cultures around the world are much more familiar with it than here in Aotearoa.

An interesting side note is that the bowel is most relaxed in this position and is a much healthier way to free the bowels than the porcelain throne.

 

STAY TUNED FOR THE REST OF THE SQUAT MOBILITY SERIES COMING UP THROUGH THE WEEK.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.