Rocker Board Squat

Intermediate Level

Many people don't like doing squats because they hurt.  Squatting also typically involves lifting heavy weights.  Functionally, we are able to reduce the amount of weight required to create an interesting exercise by including a rocker board in with the squat exercise.  By reducing the base of support for the exerciser we are effectively increasing the neuromuscular demand of the exercise without taking on the risk of injury normally associated with squatting heavy weights.

When the fulcrum is front to back there is increased demand to maintain alignment of the ankles, knees and hips.

Movements: 

• Set the pelvis to an anterior tilt (stick out your butt) to create a lordosis in the low back

• Inhale diagrammatically and draw in the umbilical to activate the transversus abdominus

• Slowly lower until the hips are in alignment with the knees

• Pause at the bottom

• Extend up to the start position exhaling through pursed lips

Tips:

Exercise Progressions