By the time you’re finished with this tutorial, you’ll be a creepy squatter, errr… a squatting creep… actually you’ll move just like a duck. Well, no matter how you say it – it doesn’t sound good, but this is a really great movement exercise. Honest!
Take a look at the Squat Creep (aka “Duck Walk”)…
Squat Creep Demonstration
Simple, right? Easier said than done, as there are some subtle intricacies that will separate the ducks from the loons – or at least the duck walkers from the squat creepers. So, turn up your speakers, push your chair back. Yes, you. I don’t care if you’re in Starbucks or Panera! Get in a ball of foot squat and learn this great biomechanical exercise…
Squat Creep Tutorial
The Squat Creep biomechanical exercise is useful for several things:
- building strong ankles and knees by putting stress on the joint capsules
- building strong muscles and connective tissues around these joints
- shaving away tension in and around your joints and connective tissues
- healing scar tissue in your calf muscles
- developing better hip mobility
- and pretending to be a quacking fowl
You can integrate the squat creep into your training program in many ways, but I like to include it in my daily personal practice for the purpose of “cleaning the slate.” What I usually do is perform my full joint mobility session a la Intu-Flow, then follow-up with some biomechanical exercises (such as the squat creep) from TACGYM. Finally, if deeper tension release is needed, I’ll perform some Prasara Yoga (usually separately from my Intu-flow and Bodyflow session).
Generally, performing 3-5 repetitions is adequate for a good tension release in the joint capsules, but you can perform as many as are necessary to relieve a full muscular release, too. How many repetitions you need to perform will be specific to your needs, but to give you some perspective, I generally need around 10-15 reps for a full release.
You can also use this movement specifically for strength development of the knee and ankle. Performing it as part of a workout is certainly possible, and you can implement it with any training protocol or set/rep scheme you’d like. You can also increase the challenge by adding additional resistance (ie wearing a weight vest, or holding a weight either at chest level or extended overhead).
BodyFlow was a pre-cursor program to Prasara Yoga, and many of the movements in BodyFlow can and do serve as transitional pieces in a Prasara routine. So, if you’re looking to explore Prasara in the future, BodyFlow would be a great stepping stone to the more advanced movement practice.
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CST, CST-KS, NSCA-CPT