Squat to Stand

Squat exercise number 5. In this exercise, we want to show you an active mobility drill for the stretching of your hamstrings.

How to do it?
Starting Point

• Go to a shoulder-wide stand
• Point your toes slightly outwards
• Make sure to keep your weight balanced on your heel during the exercise
• Make sure your knees are aligned with your toes, they should not bend inwards
• By tensing the abdominal and gluteal muscles, the upper body is stabilised and a hollow back is avoided
• The head is just in extension of the spine

Movement

• Bend your legs equally – your hip will automatically slide back
• Make sure the weight stays on your heels
• The upper body tilts slightly forward during this movement to keep stable
• It is up to you how deep you do the squat, just consider the following points:
• The knees never move further than your toes
• Again - Knees should not bend inwards
• Lift your toes slightly of the floor and grab them with your fingertips
• Hold this position for a few seconds
• Slowly push yourself up again, by raising the hips back up without letting go of your feet
• Try to get into the complete stretch or at least go as far as you can
• Hold this hamstring stretch for around 30 seconds and try to pull your body further down with your abs. Your abs have be tensed. It is advised to use a rhythmed breathing to create a better stretch. Breathe in stay on your current stretch, breathe out try to increase the stretch.
• Afterwards pull yourself down into the deep squat and rest for around 10 seconds

Summary
We recommend you to include this exercise in your squat routine and do it 2 times 10 reps. I made a huge progress within the first 3 weeks and was able to get the flat hand on the ground. As I started, I was not able to get the fingertips on the ground. The key to success is the implementation of the abs. Try it and tell us your experience with this exercise.