Here’s Another Great Way To Practice Vertical Shin Squats

Once you feel like you ‘get’ the vertical shin thing, you can start making things more challenging!⠀⠀⠀⠀⠀⠀⠀⠀⠀ To really start working our back line, we’re going to start from seated and try getting up without our knees going forward.⠀⠀⠀⠀⠀⠀⠀⠀⠀ The goal here is to keep our shins vertical the entire time, from where we start to when we’re standing.

Does this mean your knees should NEVER go forward in a squat?

No, no, no – knees are gonna go forward at some point. But – most people’s knees go forward immediately & that’s going to put you right into the fronts of your legs and not be very helpful. We’re doing this to help wake up the hamstrings and posterior tissues, increase the amount of time that your knees don’t NEED to go forward, and lengthen and strengthen your back line for overall better squats. And a happier pelvic floor! Here’s what to do⠀⠀ ✅ Start with a test – sit on a chair, lean forward to untuck your pelvis, and stand up – observe whether your knees came forward. Use a mirror, video camera or friend – observing is the hardest part! ✅ If they did, try again and see if you’re able to maintain knees vertically over ankles. ✅ Try this a few times to see if you just need a bit more practice. If your knees keep going forward, make it easier by sitting on something higher! ✅ Sit on your half dome or a rolled up towel (this will also help you with the untucking motion), or even use a higher chair. ✅ As you initiate your squat, think about dragging your heels back behind you as you untuck your pelvis and reach forward with your hands for counter balance. ✅ Knees still shooting forward? Sit on something higher! Or go back to the previous exercise and work on vertical shin mini-squats a bit longer.  

The Chair Squat Is Easy To Practice!

The nice thing about the chair squat is that you can practice it often (as long as you sit in chairs regularly, anyway!). Here’s a video I made with more cuing to help you experience it a bit more.  

Keep Practicing Your Squat & Untucking!

Mini squats like in this post are great for developing your squatting capacity! But since they don’t really load our ankles, there’s more to explore! Keep practicing and stay tuned for the next installment in this series.  
Hi! I’m Petra! I’ve transformed my body and my life with better movement, and now it’s my passion to share this amazing work with anyone who wants permanent natural solutions to body pain and who wants to keep doing all the things they love every day of their life!