Wobble Squat

Wobble Squat:

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.

1. Have the client or patient approach a bar set to slightly lower than shoulder height.
2. 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.
3. Have the client or patient lift the bar from the rack into a standing position, and step back from the J-hooks.
4. Ensure the client or patient is starting with good standing form/posture:
   • 2nd toe pointing forward and under the ASIS
   • Ankles, knees, and hips in alignment
   • Pelvis neutral (absence of anterior or posterior pelvic tilt)
   • Torso, scapula, and head in neutral alignment
5. 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.
6. 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.
7. Cue your client or patient to achieve full hip and terminal knee extension (just short of locking the knees).
8. 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.
9. Repeat for the desired number of reps.

Regressions and Progressions

• Stability: Add unstable surface or additional unstable load.
• Exercise Regressions: Assisted squats, ball wall squats, leg press machine
• Exercise Progressions: Wobble step-ups, wobble lunges, wobble single-leg squats