Standing Roll Down Bar: Basic Squats
Beginner (3/10)equipment.cadillac/trapeze_table
Position: StandingEnergy: 3/10~60s
Cueing
Hold the bar for balance; perform squats while maintaining a long spine; keep heels grounded.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Partial squat; hold bar with both hands; move slowly.
Progressions
Deeper squat; hold at the bottom; add small pulses.
Common Errors
Knees passing toes; arching back; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
