Squats with a bonus! This is a great way to tailor your challenge to you if you’re ready for a bump up.
To do the pause squat:
- Stand with good posture, with your back straight (neutral).
- Don’t flex your spine forward or backwards – just keep it straight.
- Stand with feet flat.
- Bend at the hips and put your hips behind you, like you are reaching for a chair.
- At the bottom, pause for 3 seconds. PAUSE PAUSE PAUSE
- From a dead stop out of that pause, push the ground away from you, squeeze your glutes, and stand up.
- Keep your whole foot on the ground AND drive your big toes into the ground.
- Be sure not to dip drive, or do a little bounce at the bottom.
Just squat, pause for 3 MISSISSIPPIs, then stand back up! Give me 8 here – you can do this!
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