How To Improve Your Squat From Start To Finish: Burpee Breakdown Part 1

Always Maintain Flat Heels

Let's start with the basics of a burpee squat and build from there:

The form of a squat should be with a flat back from neck to bum, toes always visible (not eclipsed by your knees), weight back into your heels, feet slightly turned out, and a wide-ish stance.  The goal is to eventually get your thighs parallel with the floor. 

Do 3 sets of 10 daily and watch yourself go! Don’t progress to the next step until you feel you have a mastery of the step you are on.

Step 1: Sit to stands from a kitchen chair.

You will absolutely get better faster if you do the following as well: calf stretches , hamstring stretches, hip flexor stretches, and high knees both fast and slow.  All stretches should be 3 sets 30 seconds both sides, high knees should be 3 sets of 10 each side.

Step 2: Sit to stand with a quick bum tap to the chair (not a full sit), maintain flat heels

Step 3: Full Squat at counter holding on for balance and assistance, gradually reducing your reliance on the counter until you can do 1 squat without holding

Step 4: Sit to stand to low step

Step 5: Sit to stand to low step with a quick bum tap

Step 6: Sit to stand to lower step (maybe the bottom of the stairs?)

Step 7: Sit to stand to lower step with a quick bum tap

Step 8: Full Squat with heels flat

Step 9: Once you master the motion of a squat, add in the jump squat with a soft landing.

Step 10: Stretch out your hip flexors and walk it off!

Ok, There you have it, a step by step progression to a successful burpee squat. Remember, don’t progress to the next step until you feel you have a mastery of the step you are on.  Next month we’ll address the plank and push up part of a burpee and in July we’ll put it all together!