WEIGHTED ACTIVE AND PASSIVE SQUATS
This is a great strength & mobility exercise to help work deeper into your squat by challenging the entire body at your end range of motion. For the active deep squat, use the following cues:
Grab a kettlebell (or dumbbell) and get into a deep squat in a stance that is comfortable for you
- Have those arches and glutes/hips engaged to help keep the knees driving out over the middle of the toes
- Maintain a neutral pelvis position with the ribs tucked down and core engaged
- Engage the shoulder blades, activate the mid-back, and tuck the chin
For a passive squat, relax the glute and hips to allow the body to sink deeper into the squat and use your elbows to drive the knees out over the toes. Maintain the muscle engagement in the arches, core, shoulder blades, and neck. The glutes and hips will still be gently engaged along with your core to prevent the pelvis from tilting into a posterior position.
Alternating 5 second active holds & 5 second passive holds
Regression
If you struggle maintaining an upright posture you can use a band to help assist you by pulling against it.
image sources
- Mobility-exercises: MoveU
