Movement Prep #10:
"Sumo Squat-to-Stand"

1.(Deep Squat; Hands Under Toes)  2.(Standing)  3.(Full Stand; Pull Through Chest)

4.(Deep Squat)     5.(Full Stand)

1. Drop hips into deep squat position with head and chest up.

2. Reach arms inside of legs and place the "first two knuckles" of each hand under your toes. Legs and feet will be "slightly" angled out to make room for arms.

3. Begin to stand up with hips while keeping hands "anchored" under toes.

4. As you drive hips up "pull through" chest with arms to assist with the hip hinge as you stand.

5. Stand to the point where you feel you will lose your grip with fingers under toes--no more! If you can, fully straighten legs. If you can't get this far up without letting go of your toes then just limit your range and go back down.

6. Perform 6-10 lunge reps in same direction then return.

7. NOTE! This is #10 in a sequential series of 10 exercises. Perform as directed in exact order.

Tips: You MUST hold on to those toes! The toes are the anchor points that will keep your forward hip hinge going and give you the dynamic stretch along your back, glutes, and legs. You are where you are--do NOT compensate by letting go of toes and rounding back forward. *Note: The deep squat position is balance challenging; if you have a weak core, the deep squat will be awkward. If you have tight ankles and heels, the deep squat will be difficult or impossible initially to obtain. To improve the back side mobility and flexibility keep holding those toes as you stand!

• I must admit this is the one exercise in the Movement Prep series that I really doubted when I started. However, I trusted Mark Verstegen's experience and just did them like he directed. Within two days I went from only being able to stand up a little more than half way to fully extending and straightening my legs. After a few weeks they were EASY because I had gained functional mobility in my hips and spine and flexibility in the backs of my legs.

View List of All Movement Prep Exercises

Movement Prep Exercise Handout

Learn More About Mark Verstegen's Movement Prep Exercises

• Book and DVD are highly recommended!  See great photos, justifications, and video clips or exercise actions.

Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-06)

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