Exercise W32: Deep squat

Exercise W32: Deep squat

Ideal combined exercise

Goal: Improve strength and power of muscles of the leg, glutes and back

Parameters: Frequency: 25-30 Hz / Position: 1.5-2.5 / Duration: 30 sec

Procedure:
Posture: Squatting position as low as possible (no joint pain!), feet completely in contact with Galileo platform, weight distributed evenly between toe and heel.
Movement: Slowly rise upwards, when upper body is upright, also lift heel as high as possible. Goel is to achieve maximum exhaustion in a minimum of time (max. 1 minute). If exhaustion cannot be achieved within 2 minutes, try to increase intensity by flex further down or use additional weights (e.g. hold two small dumbbells with straight arms in-front of you).

Repetitions: Repeat exercise 2-3 times with a pause of 1-3 minutes in-between.

Tip 1: To increase intensity, you can slowly increase the following parameters: Frequency, depth of squatting, foot position, (max 2.5), additional loading (dumbbells in hands with extended arms in-front of body, or log dumbbell on shoulder or weight vest)

Tip 2: To make a training session more efficient, you can also use an “active” pause: Use an exercise addressing other muscle groups during your pause time, for example calf training as in Exercise EW8 or EW9.

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