Wobbly When Standing Up from Squats? Strengthen Your Lower Body with Deep Squat Training | Tapas Yoga HK
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Wobbly when standing up from squats?
When you squat down to pick something up (as a dog owner, I'm constantly squatting to clean up after my pup!), use a squat toilet, or crouch down to hold a child, have you noticed you're unsteady when standing up - or can't get up at all?
Don't underestimate the squat! This movement engages many lower body muscles (including quadriceps, glutes, and pelvic floor muscles), tests lower body flexibility (including ankles, dorsiflexion, knees, and hips), and requires core engagement.
If you're wobbly or can't stand up after squatting, it's usually due to weak glutes, legs, or back muscles.
Deep Squat Training for Lower Body Stability
Step 1: Prepare Your Stance
- Stand with feet mat-width apart, toes turned out toward 11 and 1 o'clock, knees pointing toward your second and third toes.
Step 2: Slowly Lower Down
- Press both feet firmly into the ground, heels stay down. Extend arms forward or hold your ankles for balance.
- Keep your spine lengthened!
Step 3: Lift Your Hips
- Once balanced, slowly lift your hips.
- Make sure your knees are directly above your heels!
- Keep knees and hips level as much as possible!
Step 4: Extend Arms Upward
- Create opposing forces - one toward your hips, one toward your head.
- Hold for 5-10 breaths.
Step 5: Increase Difficulty - Lift Heels
- Once balanced, slowly lift your heels.
- Hold for 5-10 breaths.
- Make sure your knees don't go past your toes!
Step 6: Straighten Legs and Stand
- Keep heels lifted, slowly straighten legs and stand up.
- Go slowly, work within your ability, don't force it!
Advanced Version: Extra Challenge!
Step 7: Squat Again, Lift Hips
- Keep heels lifted, lower back down and repeat the steps.
- Knees continue pointing toward second and third toes!
Step 8: Arms Reach in Opposition, Hold 5-10 Breaths
- Maintain the opposing force, ensure back and arms are aligned.
Step 9: Stand Up, Finally Lower Feet and Heels
- Slowly stand, return to standing position.
Important Notes
- There are many reasons why deep squats may be difficult - weak arches, limited dorsiflexion, tight legs, weak core, etc.
- If you can't get into a deep squat, don't force it or blame yourself!
- Consult a professional to find the root cause (flexibility? strength?) and progress gradually!
Let's squat with ease and stand with confidence!
Want to learn more? Welcome to visit our Yuen Long or Tsuen Wan yoga studios for a class.
WhatsApp Booking & Enquiries:
Yuen Long Studio: +852 68287318
Tsuen Wan Studio: +852 54700838
Address:
- Unit 206F, Gee Tat Centre, 129 On Lok Road, Yuen Long (3 mins walk from Long Ping MTR Exit E)
- Unit 05, 19/F, 99 Plaza, 99 Tai Ho Road, Tsuen Wan
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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