{"id":43561,"date":"2019-10-10T03:00:32","date_gmt":"2019-10-10T01:00:32","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/lean-back-squat\/"},"modified":"2019-10-10T03:00:32","modified_gmt":"2019-10-10T01:00:32","slug":"lean-back-squat","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/lean-back-squat\/","title":{"rendered":"Tutorial: Lean Back Squat"},"content":{"rendered":"\n<p>October&#8217;s first tutorial takes on the art of squatting with a little twist. The <a href=\"https:\/\/vimeo.com\/194033404\/88a4f57f5e\">lean back squat<\/a> that we are covering today is a great way to <strong>warm up the hip extensor muscles.<\/strong> It also will <strong>improve hip mobility<\/strong> for increased exercise and sports performance. Here is how to perform it. <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The lean back\nsquat is a\ngreat way to warm up the hip and back extensors. <\/li><li>It can be used as\na warm-up or cool-down exercise to improve hip joint mobility.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Set the bar to chest height and stand behind it. <\/li><li>Hold the bar with a shoulder-width grip, lean back until your arms are straight, and walk your feet forward until you are under the bar. This is the start position to perform the lean back squat. <\/li><li>Slowly drop the hips towards your feet (as if squatting) \u2013 keeping your arms straight throughout. <\/li><li>Engage the glutes and drive the hips back to the start position. Breathe deeply during the movement.<\/li><li>Repeat for repetitions or time.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>A large number of exercises and sport-specific movements require an optimal range of motion and control in hip extension. The lean back squat provides a minimally-loaded, low-risk option to mobilize the hips, as well as improve control of movement. With this in mind, it\u2019s not just a functional warm-up or cool-down exercise. It can also be useful for those recovering from injury or in need to activate the hip extension mechanism.<\/li><li>The real purpose of this exercise lies in return to standing. The focus should be on engaging the glutes to drive the hip extension.<\/li><li>Therefore, at the bottom of the movement, squeeze the glutes hard to drive the hips upwards. Try not to pull the bar to drive the hips, instead work on activating the glutes and pushing the feet into the floor.<\/li><li>During the process of muscle activation, it is essential to use low loads, often with higher repetitions. This will allow you to slow down the movement and focus on control. The result is better activation and increased circulation to that area.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lean back and squat\" src=\"https:\/\/player.vimeo.com\/video\/194033404?h=88a4f57f5e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">This is how you perform the superfunctional lean back squat. Like it? Here are some other tutorials like this: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/inverted-press\/\">Inverted press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/floor-bridge\/\">Floor bridge<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-clean-press\/\">Barbell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/quad-foam-roll\/\">Quad foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-tornado\/\">Medicine ball tornado<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14447\">Support front downward dog<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14441\">Kinesis alternate high punch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-knee-raise\/\">Knee raise<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-superman-exercise\/\">Superman<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-squat-to-overhead-press\/\">Medicine ball squat to overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-overhead-press\/\">Kinesis overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-low-press\/\">TRX low press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/supported-pull-up\/\">Supported pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/standing-alternate-low-pull\/\">Standing alternate low pull on the Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-long-post-2\/\">Deep squat long post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>October&#8217;s first tutorial takes on the art of squatting with a little twist. The lean back squat that we are&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"How to correctly perform the Lean Back Squat | EVO Fitness","_seopress_titles_desc":"The lean back squat will improve hip mobility for increased exercise and sports performance. It&#039;s also is a great way to warm up the hip extensor muscles.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[420,790,129,140,166,169,227,249,251,256],"class_list":["post-43561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-superfunctional","tag-hip-extensors","tag-fitness","tag-functional-training","tag-warm-up","tag-flexibility","tag-suspension-training","tag-cool-down","tag-mobility","tag-stretch"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43561"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43561\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43258"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}