Jackknife Squats
The ability to get off the ground is a fundamental to survival and mobility!
We can start building this ability by assisting with our arms - even if this means assisting heavily at first!
For some - this exercise will seem daunting. To others, it may seem incredibly easy.
Either way, try the Standards below and see if you can hit them. If you hit Level 3 easily, feel free to move on!
If not, then congratulations - you’re strengthening one of the most fundamental human movements!
Standards
LEVEL 1: 2 Sets of 15
LEVEL 2: 2 Sets of 25
LEVEL 3: 3 Sets of 35
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 35 (Level 3) with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
Your legs should be approximately shoulder width apart.
Your feet should point forward or slightly out. Don’t point them excessively out.
Slow and steady wins the race on this exercise. Don’t just speed through these. Find a controlled, rhythmic pace to really feel this movement. 2 Seconds Down, 1 Second Pause, 2 Seconds Up. Repeat.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time. The lower back may round at the very bottom of the movement, which is usually fine.
Find a base from which you can firmly push. If you use a chair or low table, make sure it will not collapse on you and hurt you.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips - like a jackknife opening! This is the namesake of the exercise and will involve solid upper and lower body engagement.
Film yourself and watch back between sets!
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in front of a stable platform around knee height.
Maintaining straight legs, bend at the hips until your palms are on the platform. Your arms should be relatively straight, as should your waist.
Squat down slowly, with a slightly forward lean so you may assist with your arms, until your hamstrings are pressed against your calves. You should not be able to squat any further.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: This exercise is easier if you do not squat down as deeply, or if increase assistance from your arms in this range. Over time, increase squat depth and reduce arm assistance. Alternatively, you can squat into a very low chair or stool. This “resting spot” will make the bottom portion easier and track your progress.
To make this exercise harder: Doing this with a slightly higher platform may make assistance more difficult. This will smoothly lead us into the next step!