- Functional leg strength.
- Ankle stabilization and ROM.
- Lumbo-pelvic-hip Complex functional strength.
- Stand in proper alignment with hands on hips.
- Place feet straight ahead and shoulder width apart.
- From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism).
- While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles.
- During the descent maintain weight distribution between the heels and mid-foot.
- Do not allow the feet to cave inward or shift outward.
- The knees should track between the first and second toes.
- Perform downward reps slowly and concentrate on the descent and the alignment of your body.
- Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain.
- Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle.
- Note: Leaning forward may be an indication of poor hip joint flexibility and a weak core.
While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain