It is mobility Monday again. In this post, we want to extend the Saigon Squat. The Saigon squat is a passive sitting position, which we want to advance with an active element to increase the stretching.
How to do it? Starting Point
Feet on shoulder width
Your face is directed forward
Your arms are loose and serve as a counterweight during movement
Bend your legs equally – your hip will automatically slide back
Flaring your knees out as you go
Keep your weight on your heels
The upper body remains slightly tilted forward during movement and absolutely stable
It is up to you how deep you do the squat, just consider the following points
The knees never rise above the toe of the foot
Again - Knees should not bend inwards
Heels stay on the ground
Bring your palms together in front of your chest and press your elbows against the inside of your thighs
Depending on how intensively you want to create the stretch, squeeze your palms and slide them down. This will increase the span of the knee bend.
Hold it for a few seconds and then let it go again
As you already saw in previous post, there are plenty of exercises for squats and this is one of our favourites (well, we also like the Cossack squat). During mobility training, we recommend doing this squat exercise twice with 10 reps. Hold the stretch for 3 seconds and do a recovery period of 2 seconds. After the last rep, we suggest holding it for 20 seconds. Try it out and tell us your experience.