Assisted Squats
This exercise continues where Jackknife Squats left off.
The key difference is the increased height of the assisting platform. Users should feel like they’re “pulling” themselves up at the bottom, rather than pressing!
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 20
LEVEL 3: 3 Sets of 30
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
This is a good place to start using Gymnastic Rings, if you happen to have them. You can adjust them to your ideal height. Alternatively, you can use a rope or sturdy railing.
Your legs should be approximately shoulder width apart.
Your feet should point forward or slightly out. Don’t point them excessively out.
Slow and steady wins the race on this exercise. Don’t just speed through these. Find a controlled, rhythmic pace to really feel this movement. 2 Seconds Down, 1 Second Pause, 2 Seconds Up. Repeat.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time. The lower back may round at the very bottom of the movement, which is usually fine.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips.
Film yourself and watch back between sets
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in front of a stable platform around hip height.
Maintaining straight legs, bend at the hips until your palms are on the platform. Your arms should be relatively straight, as should your waist.
Squat down slowly, with a slightly forward lean so you may assist with your arms, until your hamstrings are are pressed against your calves. You should not be able to squat any further.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Assisting more with your arms will make this exercise easier.
To make this exercise harder: Assisting less with your arms will make this exercise harder. As you get stronger, try not assisting at all on the way up after your thighs are parallel. This is basically the concentric portion of Half Squats!