J81 Back Squat

Squat back standing is an exercise from the sport series of the spiral stabilization method. Execution: strenght. Equipment: rope.

Starting position: Stand with your back facing the rope handle; the feet are parallel or with the tiptoes slightly apart and more than hip-width distance apart. The belly and buttocks are firm; the pelvis is aligned so you don’t bend your lower back.

Breathing in, bend your knees, bend the hips into a squat and stretch your torso and arms out in front of you. Don’t tuck your pelvis in this position but push your buttocks as far as possible.