Squats

Corrective Protocol: Pelvic Position Control Squat

This exercise focuses on developing control over pelvic tilt and maintaining a neutral spine throughout the full range of a squat motion.

⚙️ Required Equipment

🧍 Starting Position:

Stand upright with your feet placed hip-width apart.

Maintain a neutral spine and ensure your head and shoulders are held in a balanced, comfortable position.

⬇️ Phase 1: Descend to Parallel"

Begin the movement by pushing your hips back (initiating the hip hinge).

Maintain your natural lumbar lordosis (slight inward curve in the lower back) throughout the entire descent.

Deepen the squat until your femur (thigh bone) is parallel to the ground.

Bring your arms and the dumbbells back behind your hips.

🎯 Phase 2: Maximum Range of Motion:

Continue descending past parallel.

Crucial Control: Actively prevent the pelvis from tilting backward (avoiding butt wink).

Arm Adjustment: Extend your arms and dumbbells forward into the "rack" position for counterbalance and stability.

Ensure the back remains straight, maintaining even tension throughout the entire back (upper and lower).

⬆️ Phase 3: Upward from the Bottom:

Begin to rise from the bottom position.

Focus on an "extension lock" (driving the hips up and forward) and strongly engaging the gluteal muscles to initiate the ascent.

🏁 Phase 4: Full Ascent:

Continue the movement until you fully return to the upright starting position.

Maintain balance and proper posture throughout the entire ascent.

💡 General Tips:

Knee Travel: Your knees can move forward past your toes, as long as you feel no pain in the knees or lower back.

Back Tension: The back must maintain even tension and a straight alignment throughout the exercise.