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Squats and lunges

02/03/2018 by Sam Crompton

Squats and Lunges

Squats and Lunges that can be done anywhere

 

 1 Stabilization Lunge

 

 
 

Instructions

  • Stand with your feet apart (one forward, one backward)
    Lower your body by bending the knees to 90 degrees without touching the floor with you back knee.
    Return to initial position and repeat with your feet placed the opposite way.
    NOTE: Keep the knee cap of the forward leg aligned with your 2nd toe and avoid any lateral movement with both knees.
 

2 Wall squat with ball

 
Instructions
  • Place the ball between your back and the wall with your feet hip-width apart and facing forward.
    Slowly bend your knees, folding from the hips and roll under the ball as if you are sitting on a chair, keeping your knee caps in line with the second toe.
    Slowly return to the standing position by pushing through your heels to activate your buttock.

3 Wall squat with arms lift

Instructions
  • Start with the swiss ball on the middle of your upper back with a light elastic loop around your wrists. The band should be tight enough so there is gentle tension without providing too much resistance.
    Your fingers should point upward and your wrists should be slightly wider than your elbows.
    Squat down and straighten your arms up into a narrow ‘V’.
    Come back up and repeat.
Atrincham Physiotherapy and Sports Injury Clinic
0161 926 9988
Click on the link for more information.  Altrincham Physiotherapy and Sports Clinic

 

 

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