If you're looking to improve your mobility and endurance during movement, practicing the quarter squat (QM) position over long distances is a fantastic way to do so. Many people face the challenge of discomfort in their shoulders and thighs when engaging in this exercise, especially when holding the position for an extended period. Understanding that some aches and pains are a normal part of the process is essential. Embracing this discomfort can be a sign that you are building the muscular endurance necessary for dynamic movements, which is especially beneficial for activities like parkour.
To effectively practice standing in the QM position, start by getting comfortable with the posture itself. Focus on maintaining your form while keeping your knees off the ground and avoiding the temptation to stand up or take prolonged breaks. As you move, you may feel strain in your traps and throughout your thighs, particularly in the tensor fasciae latae (TFL) area. This is completely normal and expected. Instead of dissolving into discomfort, use it as feedback to help build strength and endurance. Try to set yourself a goal to cover a distance while in the QM stance, gradually increasing the time spent in this position as you gain confidence and endurance.
In summary, practicing long-distance movements in the QM position is an excellent way to enhance your mobility and strength for more dynamic activities. The aches you feel are signs of progress as your body adapts to the demands of this exercise. Remember, it might be uncomfortable at first, but with persistence, you will notice improvements not just in your endurance, but in your ability to tackle more challenging movements in the future.
- Practicing the quarter squat position over long distances helps increase mobility and muscular endurance.
- Some discomfort in the shoulders and thighs is normal as your body adapts to the exercise.
- Aim to maintain the QM position without resting your knees on the ground to strengthen your overall technique.
1.199okay so one of the things that you want2.56to be doing with qm is long distances5.279you want to start getting used to being7.279in that position it's going to help with9.36mobility and getting down in a small11.599position and moving everything at the14same time15.36one thing you're going to find though is17.279it's going to be painful you're going to18.96start getting a lot of aches and pains21.76in the shoulders and in the thighs so as24.4you're moving you're putting a lot of26.48strain on the traps you're going to also29.039find it in your tfl in your thighs over31.199here32.16this is perfectly normal it just means33.84that you're using the right things and36.079you're doing it for a long period of37.92time this is muscular endurance and yeah40.48you just want to get used to doing that42.719so go for a long journey try not to put45.44the knees on the ground try not to stand47.2up just stay in that qm position i49.84guarantee it's going to help with the qm52.48and it's going to help with parkour54.48overall
1 00:00:01,000 --> 00:00:05,000 okay so one of the things that you want 2 00:00:02,000 --> 00:00:06,000 to be doing with qm is long distances 3 00:00:05,000 --> 00:00:09,000 you want to start getting used to being 4 00:00:07,000 --> 00:00:11,000 in that position it's going to help with 5 00:00:09,000 --> 00:00:13,000 mobility and getting down in a small 6 00:00:11,000 --> 00:00:14,000 position and moving everything at the 7 00:00:14,000 --> 00:00:17,000 same time 8 00:00:15,000 --> 00:00:18,000 one thing you're going to find though is 9 00:00:17,000 --> 00:00:21,000 it's going to be painful you're going to 10 00:00:18,000 --> 00:00:23,000 start getting a lot of aches and pains 11 00:00:21,000 --> 00:00:25,000 in the shoulders and in the thighs so as 12 00:00:24,000 --> 00:00:28,000 you're moving you're putting a lot of 13 00:00:26,000 --> 00:00:30,000 strain on the traps you're going to also 14 00:00:29,000 --> 00:00:32,000 find it in your tfl in your thighs over 15 00:00:31,000 --> 00:00:33,000 here 16 00:00:32,000 --> 00:00:35,000 this is perfectly normal it just means 17 00:00:33,000 --> 00:00:37,000 that you're using the right things and 18 00:00:36,000 --> 00:00:40,000 you're doing it for a long period of 19 00:00:37,000 --> 00:00:41,000 time this is muscular endurance and yeah 20 00:00:40,000 --> 00:00:44,000 you just want to get used to doing that 21 00:00:42,000 --> 00:00:46,000 so go for a long journey try not to put 22 00:00:45,000 --> 00:00:49,000 the knees on the ground try not to stand 23 00:00:47,000 --> 00:00:52,000 up just stay in that qm position i 24 00:00:49,000 --> 00:00:53,000 guarantee it's going to help with the qm 25 00:00:52,000 --> 00:00:57,000 and it's going to help with parkour 26 00:00:54,000 --> 00:00:57,000 overall
