Exos | Formerly Core Performance

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Core Knowledge


Deep Squat to Stand


  • Stand tall with your feet wider than hip-width apart.
  • Bend forward at your waist to grab your toes with your hands.
  • Drop down into a deep squat while keeping your arms straight, elbows inside your knees, back flat and chest up.
  • Lift both arms straight overhead along an arc.
  • Stand up.
  • Continue for the full set.

Coaching Tip

  • Keep your arms straight, back flat, and chest up throughout the movement.
  • If you have trouble keeping your heels down, perform the movement with a 5 pound weight plates under each heel.

Feel It

  • Stretching your groin, glutes, hamstrings, lower back and, to a lesser degree, your ankles.

Tags: Hip, Groin, Injury Prevention, Glutes, Prehab, Hamstrings