Up and down movements in squat position (pulsating movement) ► squat pulse

Individual work

Deep squat position (ideally thighs parallel to the floor), feet hip to shoulder-width apart, knees pointing slightly outwards (10-30 degrees), corresponding to the tips of the feet, upper body upright, chest out, shoulders back down, abdominal muscles tensed. In this position, perform small pulsating up and down movements (approx. 5-10cm). The movements are controlled and rhythmic, without losing tension.

Attention:
Keep your back straight. Keep your knees stable (do not tilt them inwards). Keep your core tensed throughout the exercise.

Lighten:
Less deep squat position (the deeper, the more challenging).

Harden:
Additional weight (on your shoulders, in front of you or with hanging arms in your hands).

1 weight vest/(medicine) ball/weight disc/barbell/sandbag/2 dumbbells ► make the exercise more difficult (additional weight)