The Wobble Squat is a challenging core exercise designed to activate the back muscles and core. Learn how to do the exercise properly with this comprehensive video guide.

For this progression a barbell (or bamboo bar) is loaded with resistance, such as kettlebells, dumbbells, or plates, hanging from bands or straps. Ensure the load is secure, with collars restricting the sliding of the bands.

Have the client or patient approach a bar set to slightly lower than shoulder height.

Ask the client or patient to set the bar on the upper trapezius muscle, just superior to the spine of the scapula, with hands firmly gripping the bar in a comfortable position wider than shoulder width.

Note: The load should be supported by the upper trapezius and scapula and not the cervicothoracic junction of the spine.

Have the client or patient lift the bar from the rack into a standing position, and step back from the J-hooks.

Ensure the client or patient is starting with good standing form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Once a good standing posture has been established, have the client or patient descend by “sitting straight down” while attempting to maintain the angle of the tibia and torso close to parallel.

Once your client or patient has achieved the bottom position, have them perform the drawing-in maneuver, “squeeze” their glutes, and attempt to thrust their hips forward to attain the original standing posture.

Cue your client or patient to achieve full hip and terminal knee extension (just short of locking the knees).

At the top of the squat, have your client perform a “form/posture check” and make any necessary adjustments. It may also be necessary to pause and allow the weights to swing less before the next repetition.

 Add unstable surface or additional unstable load.

 Assisted squats, ball wall squats, leg press machine

 Wobble step-ups, wobble lunges, wobble single-leg squats

https://stream.mux.com/M7ajGFV2WyjmOzyfphTZcJ5lisFX7dZmzYaqJIrASGQ.m3u8

Wobble Squat

Wobble Lunge

Depth Jump

Box Jump

Tuck Jumps

Resisted Walking

Psoas Integration (Reverse Lunge to Resisted Triple Flexion)

Lateral Lunge with Front Rack Resistance

Single Leg Squat to Bilateral Cable Pull Down

Single Leg Touchdown with Anterior to Posterior Pull

Deadlift with Posterior Pull

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