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3 Filler Exercises For Pain Free Squatting

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Filed Under (General) by Rick Kaselj



Hey, I hope you are having a great day.

The family and I are in Vancouver right now.

Fraser

I got up early today to share an article and video on a few exercises that you can do between your sets to get more results.

Enjoy the exercises!

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In today’s video, I will go through 3 filler exercises to help your squat get better and pain free.

3 Filler Exercises to Help Your Squat be Better and Pain Free

CLICK HERE to watch the YouTube video.

Filler exercises are exercises that you can put in between your sets. You can quickly do these exercises between sets so you are not merely sitting, standing or walking your way to the drinking fountain but actually doing something that will benefit you to improve your range of motion, prevent injury, enhance performance and a lot more. These are quick and easy exercises that you can add in to your routine.

These three filler exercises will help you achieve pain free squatting and improve your squat movements.

I got Jenna to demonstrate the exercises.

#1 – Knees to Chest

If you are having difficulty squatting down, lie on the ground to remove your weight or load. Focus on the range of motion in the hip and in the knee.

Knees to Chest

Knees to Chest

Bring the knees to the chest and work on the range of motion in the knee and in the hip in an unloaded position. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two.

Happy Baby Position

Happy Baby Position

If the knees to chest exercise is too easy, you can do the happy baby position progression exercise. Grab your feet then pull the knees towards your armpits. This exercise is working less on the knee but it is challenging the hips a lot more. You are removing the hips into a deeper position so you can get a stronger stretch in the hip position. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a second or two. You should feel the intensity in your hips.

#2 – Bodyweight Squat

Bodyweight Squat

Bodyweight Squat

You are squatting down as deep as you can and focusing on dropping the hips down so you are working on the maximal range of motion in the hip and knees. Initially, you have your weight shifted back and you push it through your hips. You can also move your weight more forward so you can target the ankles and work on loosening up the ankles.  Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for a minimum of 2 seconds up to 90 seconds with light intensity.

#3 – Bodyweight Squat with Weight

Bodyweight Squat with Weight

Bodyweight Squat with Weight

This is a progression to the bodyweight squat so now we will add load. You can grab a plate, dumbbells or some sort of weight then do a deep squat. We are trying to work on sitting back in the hips and working on improving the joint capsule in the hip. We are looking at stretching around the hip area. You hold the weight with your hands out front and elbows are in between the knees. Perform 1 set of 5 repetitions in a smooth controlled movement holding the end position for at least 2 seconds and then progress all the way up to 90 seconds with light intensity.

Give those 3 filler exercises plus the progression a go for pain free squatting.

If you want to double your results during your regular workout session without adding another minute to your routine, then check out the 50 Filler Exercises program here:

New 50 Filler Exercises

Take care!

Rick Kaselj, MS

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Comments posted (4)

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Dear Rick,

I watch your video from time to time and benefited , especially my hip.
Now my elbow has the pain. While having the elbow and shoulder pain , can I continue my normal excercise said. I’ve now switched to cardio workouts and lift a 10 lb dumbbell only. Your advise please.thanks
PeterBA58

[Reply]

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Hello Peter, I’m Laramie from EFi. If you still have pain in your elbow and shoulder, then definitely you need to rest that. The pain needs to subside first before you can go back to your normal workout routine to avoid any further injury to occur. Hope this helps! Take care.

[Reply]

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Hi Laramie, thanks for the advise. Have a nice day.
Peter

[Reply]

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Laramie Reply:

Hello Peter, great! Have a nice day too!

[Reply]

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