Pilates Exercise: Modified Deep Squat

Pilates Exercise: Modified Deep Squat

We are going to work on our deep squat because it works the whole body and builds whole body co-ordination. If you are in any acute pain, you want to skip this exercise.

This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine.

Okay. We're going to be doing a modified version of the corrective toe-touch squat. We learned this from Tom Cook. So thank you very much, Tom.

Cara's going to start with her feet a little bit wider than her shoulders and slightly turned out. Let's make sure that the knees are lined up over the second and third toe. She's going to start with her arms overhead and go over into a flat back, as far as she can. When Cara can't be in a flat back anymore, she's going to round her spine, pull her bellybutton towards the back of her spine, let her arms drop down, and palms go flat onto the roller. Here, she wants to connect into her core. She wants to make sure the shoulders drop down, that the lats are engaged and that she feels the transverse abs, so her belly's really pulling towards the back of her spine and her neck is released.

Once engaged in the core, she's going to go into a deep squat. Cara's going to use her upper arms to press into the knees to make sure that the knees are staying in line with the second and third toe, and that her thoracic outlet is staying nice and open. She's going to extend one arm up overhead and bring it back down. Then extend her other arm up overhead. Cara will keep her second arm up as she stands back up and then brings her arm down.

Let's repeat that. She's going to bring both arms up, over and with a flat back. She's going to round in the spine, pull the belly in, let the arms and neck drop down as she brings her palms flat onto the roller. Then she's going to engage in her core.

Cara's going to make sure she feels the lats kick in, keeping her neck relaxed and her belly pulling deep to the back of the spine. She's going to go into her deep squat. She's going to use the upper arms to press the knees out to stay in line over that second and third toe while keeping her thoracic outlet open. Then she's going to go ahead and raise the left arm first this time, bring it down. Raise the right. Keep the right arm up. Keep the thoracic chest open and stand back up. Remember, go ahead and bring the arms down.

If we notice one side is harder than the other, we're going to do the harder side again, the side that seems more challenged. That's the modified version of a corrective toe-touch squat.

Email me at pilates@thebodygallery.com if you have any questions; I'm happy to help. I want you to get the most out of this exercise.

Enjoy! See you next time. I'm looking forward to it.

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