![How to Balance #11 - Squat Without Arms Parkour Tutorial. [011]](https://londonparkour.com/wp-content/uploads/2024/10/SUzGxEdv5aw.jpg)
Crouching is an essential movement that engages your leg muscles and improves overall strength and balance, but doing it without relying on your hands can be a bit of a challenge. This tutorial focuses on mastering the squat by keeping your hands behind your back, which adds an extra layer of difficulty. Many people struggle with this type of squat because it requires significant leg muscle engagement, particularly in the quadriceps. Understanding the mechanics and techniques involved will help you perform this exercise more effectively and safely.
To get started, stand with your feet shoulder-width apart and place your hands behind your back. As you begin to lower into a squat, focus on keeping your back straight and your chest lifted. It’s crucial to descend to the lowest point of the squat—this is where your legs contract the most and do the heavy lifting. Remember to take your time; don't rush to stand up. Engage your quadriceps as you push through your heels to rise back up smoothly. Controlling your movement throughout the process will not only build strength but also enhance your balance over time.
By incorporating this hands-free squat into your routine, you'll strengthen your leg muscles while improving your core stability and balance. Take your time with each squat; mastery comes from practice and patience. As you progress, you may find that squatting becomes easier, and your confidence in these movements increases, benefiting other physical activities and sports you may enjoy.
- Focus on engaging your quadriceps throughout the squat for better results.
- Keep your back straight and chest lifted to maintain proper form.
- Practice consistently for improved strength and balance over time.
2.62instead of back to the bar and now we're6.31going to have a go at crouching but this9.37time again with the hands not being used12.22so they're gonna be behind our back so13.66again this is going to become quite15.01tricky contracting of the legs17.56contracting of the quads is going to be20.38your friend okay so lots of work there23.14all right let's keep that going so we're25.21going to come onto Bob both feet and now30.34hands behind the back okay from here I'm34.51going to come down to absolute bottom39.13squat and then slowly up don't rush this43.3either don't rush to stand up nice and45.76control the whole way all the way until49.079you are standing okay
1 00:00:02,000 --> 00:00:08,000 instead of back to the bar and now we're 2 00:00:06,000 --> 00:00:11,000 going to have a go at crouching but this 3 00:00:09,000 --> 00:00:13,000 time again with the hands not being used 4 00:00:12,000 --> 00:00:14,000 so they're gonna be behind our back so 5 00:00:13,000 --> 00:00:16,000 again this is going to become quite 6 00:00:15,000 --> 00:00:20,000 tricky contracting of the legs 7 00:00:17,000 --> 00:00:22,000 contracting of the quads is going to be 8 00:00:20,000 --> 00:00:24,000 your friend okay so lots of work there 9 00:00:23,000 --> 00:00:30,000 all right let's keep that going so we're 10 00:00:25,000 --> 00:00:34,000 going to come onto Bob both feet and now 11 00:00:30,000 --> 00:00:38,000 hands behind the back okay from here I'm 12 00:00:34,000 --> 00:00:42,000 going to come down to absolute bottom 13 00:00:39,000 --> 00:00:45,000 squat and then slowly up don't rush this 14 00:00:43,000 --> 00:00:48,000 either don't rush to stand up nice and 15 00:00:45,000 --> 00:00:53,000 control the whole way all the way until 16 00:00:49,000 --> 00:00:53,000 you are standing okay
