The Essential Primal Movement:
Wall
Squat
M W
50 50
50 50
Reps
Stand with your back against a wall or pole
and with your heels about 12 inches from
the base of the wall. Slide down to just
below parallel (or as low as you can com-
fortably go) and then slide back up to the
full standing position. (VIDEO)Stand facing a pole. Hold the pole with
both hands a little lower than chest height.
Sit back into the squat position and then
stand back up using the pole as little as
possible to assist. (VIDEO)Place a chair or a small stool behind you.
Perform a squat, using the chair as guidance
or support. When you feel your butt touch
the chair, pause to rest or come back up.
(VIDEO)Full Squat
Stand with feet slightly wider than
shoulder-width and toes turned slightly out.
Lower yourself by sticking your butt back.
Keep your chest up, your upper back tight,
and your lower back should have a slight
arch. Go below parallel (hips lower than
knees) and come back up, making sure
your knees are tracking in line with your
feet, rather than bowing inward. (VIDEO)Bench
Squat
Assisted
Squat
(^5050)
50 50
Squat
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