Sit squats can rapidly fix an athlete’s squat when they have difficulty maintaining position in the bottom of the squat. Sit on a ball or box that is positioned so that the athlete’s thighs are parallel to the ground. Instruct the athlete to pull his feet back under his knees, push his knees out, and lean his torso forward with a neutral spine. The athlete should maintain hip and core tension as he pushes into the ground. Unload 50% of the weight from the box or ball and have him pause for a second. Then instruct him to lift up 1 inch and pause again. Don’t allow him to use momentum to get up. This exercise will really make athletes feel their deep hip muscles working and help them own the bottom of the squat.
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