Vidéos
Instructions
- Begin in a deep squat position with your hands lightly supporting you on the floor or a stable surface.
- Rotate one knee inward and bring the opposite leg behind into a Shinbox position.
- Maintain control as you switch sides by lifting the hips slightly and transitioning the legs.
- Return to the squat position before switching to the other side.
Technical Tips
- Keep your chest up and back straight throughout the movement.
- Use your hands for balance but avoid full weight support.
- Engage your core and glutes to maintain stability during transitions.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you transition into the Shinbox position.
- Inhale again as you return to the squat.
Restrictions médicales
- Hip impingement or labral tear
- Knee ligament injuries
- Severe lower back pain or instability
What muscles do I work with the Hand Supported Squat to Shinbox Switch?
This exercise primarily targets the glutes and quadriceps, while also engaging the adductors, hamstrings, and obliques to enhance hip mobility and stability.
Is the Hand Supported Squat to Shinbox Switch good for hip mobility?
Yes, this movement is excellent for improving hip mobility as it encourages both internal and external rotation while maintaining controlled movement patterns.
Can beginners do the Hand Supported Squat to Shinbox Switch?
Absolutely. This exercise is beginner-friendly, especially when performed slowly with hand support to ensure balance and proper form.
Do I need equipment for the Squat to Shinbox Switch?
No equipment is required. It’s a bodyweight exercise that can be done on any flat surface, making it ideal for home workouts.
Is this exercise suitable for warm-up routines?
Yes, the dynamic nature and focus on controlled transitions make it an ideal addition to warm-up routines, especially before lower-body or mobility-intensive sessions.
The Hand Supported Squat to Shinbox Switch is a dynamic mobility and stability exercise designed to improve hip flexibility, lower body control, and overall movement fluidity. By transitioning between a deep squat and the Shinbox position, this bodyweight drill promotes internal and external hip rotation while maintaining balance and core engagement. It is especially effective for warming up the hips before strength training or for enhancing movement quality in functional training routines. This exercise also encourages proper motor control and coordination through slow, deliberate transitions. Suitable for beginners and advanced practitioners alike, it requires no equipment, making it ideal for home workouts or mobility-focused sessions. Whether integrated into a warm-up, active recovery, or daily mobility routine, the Hand Supported Squat to Shinbox Switch offers a low-impact but highly functional way to build lower-body mobility, joint stability, and body awareness.