Deep Squat to Wide Fold with Foot Hold

exercise_detail.description

The 'Deep Squat to Wide Fold with Foot Hold' is a dynamic flexibility exercise that combines a deep squat with a forward fold, enhancing lower body mobility and flexibility. This exercise targets the hips, hamstrings, and lower back, promoting improved range of motion and stability.

exercise_detail.how_to_perform

1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Lower into a deep squat by bending your knees and pushing your hips back, keeping your chest up and spine neutral.
3. Once in the squat position, extend your arms forward for balance.
4. From the squat, lean forward and place your hands on the ground in front of you.
5. Shift your weight onto your hands and straighten your legs into a wide forward fold.
6. Reach for your feet or ankles, holding onto them to deepen the stretch.
7. Hold the position for a few seconds, then release and return to the deep squat position.
8. Repeat the sequence for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.tips

• Keep your heels flat on the ground during the deep squat to maintain balance.
• Engage your core throughout the movement to support your lower back.
• Inhale as you lower into the squat and exhale as you transition into the forward fold.
• If you can't reach your feet in the forward fold, hold onto your shins or ankles instead.
• Focus on maintaining a straight back during both the squat and fold to prevent strain.
• Perform this exercise slowly and with control to maximize flexibility benefits.