Exercise of the Month - Prayer Squats

Heather Hall

This is a great exercise to not only build a great lower body, but it also helps to open up the hips. The deeper you go into the squat, the more it burns. I often find myself “praying” for it to not burn so much, although when I get done with these I’m glad I did them!

A) Start with feet wider than hip width apart, toes forward and feet evenly across from each other. Spine is tall with tailbone slightly tucked under and glutes tight.

B) Begin to push the hips back a split second before you bend the knees to load the heels. Lower down as far as you can and keep the chest up. Drive the knees out toward you pinkie toes, which helps keep the glutes engaged. Keep most of the weight in your heels throughout the entire movement. Make sure your abdominals are engaged as well by tightening them as if you were going to get punched in the stomach. Return to starting position and squeezing your quads and glutes at the top of the movement.

Many people will find it difficult to get this low into a squat because of lack of range of motion in the hips. But keep at it and make sure to stretch your hips out, and you will notice your range of motion start to increase.

Be Well,

Heather Hall
Body OverHALL, LLC
For more information please visit www.bodyoverhall.com

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