Exercise to work on trunk elongation and hip mobility

1. Initial body position

Start standing on a firm floor with your feet hip-width apart. Engage your feet, trying to be heavy, as if you want to punch through the floor (bending the knees slightly helps too).

Keep your shoulders as relaxed as possible — maintaining the heaviness on your feet.

Main mistakes in setting up initial position: Hyperextension of the knees, arched low-back.

2. Exercise/action

Start bending the knees as if you were going to sit down on a low stool. While doing this, try to stay “tall” (raising your arms helps for this stage).

What you should feel: Your glutes, thighs and abs should be burning and your shoulders should feel relaxed.

Main mistakes: Arching the low-back or rounding mid-back/shoulder.

3. Going further

Once you’ve succeeded in maintaining a good form in your squat, you can try doing front lunges, which use the same motor pattern but adds an additional challenge.

Tips: When you feel your body starts to shake, take a break! It means your muscles and nervous system are getting tired and you have achieved the benefit of the exercise. Any longer and your body will start to compensate.