The Purple Band: Deep Squat

The deep squat is a functional movement and requires many different patterns to be working efficiently in order to maintain position. During this particular test we are analyzing the functionality of many of the components we tested previously, but now we are asking you to utilize them all together. The deep squat took place with your heels elevated on the board or on the floor and with a dowel rod pressed overhead.

What is this band for?

During this movement assessment we are looking to see if there is adequate hip, ankle, and thoracic spine mobility, and also proper core stability to complete the pattern. Leaning forward, inability to get the hips below parallel, and pain are the 3 major things we are looking for that will raise a red flag and therefore add in that purple wristband!

What does this mean when it comes to exercise?

If there is pain associated with this movement (often times felt in the knees), a large lean forward, or not quite enough mobility to get the hips to the desired depth, we want to improve all of these areas before adding an external load or stressing our extremities past what they can currently tolerate. Working through range of motion exercises will be beneficial at the current moment.

Examples of exercises not performed with a purple band:

  • Loaded squats (kettlebells, dumbbells, resistance bands)
  • Jumping

How can I work to get out of my band? I want to do some of those exercises!!

As stated previously, making sure we have proper mobility of the ankles and hips and stability of the trunk will be important for performing the deep squat. Therefore, you will want to incorporate the exercises listed below into your daily routine!

1. Adductor Mobes

How to perform:

  • Start by kneeling down on your left knee and placing your right leg extended straight out to the side.
  • Make sure to keep your right foot flat on the floor and your toes pointing forward.
  • Place your hands on the ground in front of you, with your hands just underneath your shoulders.
  • Rock your body forward and then sit back as far as you can.

Repeat: 5x on each side

1. 1/2 Kneeling Ankle Mobes

Purpose: Improve ankle mobility- dorsiflexion

How to perform:

  • Set yourself up in a half-kneeling position with your L foot forward. Set the dowel rod up outside of the pinky on the L foot.
  • While holding onto the dowel rod, drive your L knee to the outside of the dowel rod, away from your midline.
  • Pause for a few seconds, reset to starting position, then drive knee forward again. Keep repeating these steps.
  • *Focus on keeping the heel L heel on the floor the entire time.

Repeat: 1 minute on each side

Let's conquer this band!

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