Airex - deep squat

Exercise is optional especially if you suffer from flat foot, when you are troubled by knee joint pain, or you have problems with overweight. Furthermore you can use this exercise in later phases of the rehabilitation of leg joints or after injuries. It’s ideal also for activation the abdominal muscles and buttocks.


Goal of the exercise:

  • Stabilization of the knee joints
  • Strengthening the legs and pelvic muscles
  • Activation of the foot muscles
  • Prevention against falling and improved balance
Default position
  • Stand straight on the Airex mat and slightly tilt your pelvis
  • Freely drop your shoulders, and keep your arms alongside your body
  • Slightly bend your knees, the knees are directing above your toes
  • Lean on the whole foot, rest on both of your heels, big toe joints and pinky toe joints
  • Equally spread your weight between these three points
Phase 1
  • Slowly go into squat
  • Lean your torso above your thighs, don’t bend your back
  • Go down as much as possible, but remain to keep your spine straight, direct your feet and knees forward
  • In order to increase stability you can stretch your arms forward

Common mistakes

  • The toes are pointing downwards
  • The lower back is bending exceedingly
  • The knees are directing inwardly
  • The knees are too forward above the toes
  • Slouching back

How often to exercise

  • Ideally exercise daily

Videos that might interest you

youtube

Activation of the core stability + Diaphragmatic breathing

youtube

Activating the Core Stability

youtube

Mojžíšová - Fetal position

youtube

Mojžíšová - "airplane" - variation for thoracic spine

Related exercises

Activation of the core stability + Diaphragmatic breathing

Goal of the exercise: Activation of core muscles which allow to hold good posture Stimulation of thoracic diaphragm - main…

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Mojžíšová - Fetal position

Goal of the exercise: Relaxing the loin area and pelvic floor

Mojžíšová - "airplane" - variation for thoracic spine

Goal of the exercise: Mobilizing Opening the thorax Stretching the chest muscles

Mojžíšová - Cat position - variation for thoracic spine

Goal of the exercise: Mobilization of the thoracic and lumbar spine Lets exercise in three different positions: Placing palms of…

Mckenzie retraction

Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral…

Stretching the muscles of the lower back, hips and thighs

Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is…

Sensorimotor stimulation of the foot soles - releaving the foot by using balance hedgehog

Feet are often being overloaded, therefore it is optional to prevent the muscle overload of the lower half of the…

Stretching the calf and the Achilles tendon

This exercise will thoroughly stretch your calf muscles and the achilles tendons. Exercise it before and after every physical activity,…