In April we discussed getting ready for gardening by performing a warm-up.This month, we’re focusing on squats which are a common movement in gardening.
Before you can perform a bodyweight squat, you should perfect the Hip Hinge, which was the exercise of the month last August. The bodyweight squat builds on that movement pattern. This is a very functional movement that will help with things like picking something up (for example, a bag of mulch) off the ground. Bodyweight squats strengthen your quads and glutes (thighs and butt).
To perform this movement you first want to brace your core — pull your stomach in. Then hinge at the hips first as you slowly lower yourself towards the ground. Imagine that you’re about to sit in a chair (having an actual chair behind you will help), this will encourage you to “sit” farther back so your knees don’t go over your toes.
To stand back up use your glutes (butt) to push you up until you’re standing straight again.
Repeat this movement 10-15 times, doing 2-3 sets every other day.
If you have any questions about how to perform this exercise or want help with a home exercise program, call L A R Physical Therapy at 410.381.1574 or email firstname.lastname@example.org to schedule an appointment.