Tutorial: Suspended Squat
Suspended Squat allows you to execute vertical displacement of body mass with no locomotion associated. This exercise strengthens your legs and promotes hip and trunk stabilisation (which is a specific type of strength). Besides that, it offers training in particular movements useful in sports and daily activities that require balance.
Performing Suspended Squat, we can induce our body to a better-harmonised movement between legs and trunk stabilisation as well as training the body in a functional perspective.
This exercise allows you to use upper-body, lower body and mixing both to lower or lift the body’s centre of mass, involving movements such as squatting, lunging and climbing.
By moving up and down, you promote a vertical displacement on body centre of mass which will require leg strength (quadriceps, hamstrings and glutes), and at the same time, it creates the need to activate the hip stabilisation muscles and core muscles too, to rebalance and prevent falling. As you squat in a suspended way, you add to the equation the search for balance, which increases the challenge of the exercise.
WHAT
- Suspended Squat is a functional exercise performed on standing and level changing pillar
- Strengthens your legs (quadriceps, hamstrings and glutes)
- Promotes hip and trunk stabilisation
- Activates all trunk muscles and train balance
HOW
- With the bar suspended by the strips on the lower level, nearest to the floor, hold the strips with both hands and step up to the bar
- Try to stabilise your hip and trunk maintaining your balance over the bar
- Hold the strips at the high of your shoulder line and stabilise your scapula
- Activate your abs
- Perform a squat over the suspended bar
- Notice the relation between your hip and knees (as your hip goes backwards and down, your knees go slightly to the front to maintain the balance)
WHY
- Allows you to control body’s centre of mass on a vertical displacement and provides balance
- Strengthen quadriceps, hamstrings and glutes
- Activate the hip stabilisation muscles and core muscles
- Rebalance training prevents falls and injuries
OTHER EXERCISES:
