Before a heavy workout such as deadlifting or squats, it’s important that you start your warm-up with something that will elevate your heart rate. This will increase your hip joint mobility so you don’t strain yourself when squatting. Every powerlifter has a different warm-up routine before they put that heavy bar on their back. Repeat this side to side movement until the set is complete. There's also a larger benefit, one not found in any Pub Med search: doing leg curls first will make your squats "feel" better. You can use these exercises to do more than warm up for squats! The three areas of a well-rounded warm up include mobility work, purposeful stability and coordination exercises, and a few dynamic barbell movements prior to … "@context": "http://www.schema.org", Sequencing leg curls first addresses this issue. }, ", This is a great warm-up and also perfect for beginners looking to build strength in a squat stance. Feel free to mix and match the cardio and dynamic exercises to figure out what works best for you. "url": "https://studentsfitness.com/", The above are some of my favorite warmup exercises but they’re not the only ones. I use the stationary bike and leg stretches for a 5-10 minute warm-up. "description": "A fitness site for students who want to learn how to get in shape, get ripped, and get lean. Jogging, whether outside or on a treadmill, works well too. The most important aspect of warming up before squatting is to warm up. It costs you nothing and helps keep the lights on and weights racked here at Students Fitness. 2. "sameAs": [ Warm up For Front Squats . Start standing with feet about hip-width apart. Don’t load up a bar with multiple plates and start squattin’ right after you get to the gym! Focus is one of the most important aspects of fitness, so you may want to try a preworkout supplement if you have trouble getting focused even with a warm-up routine. But be careful about warming up too much. An effective squat warm-up will include mobility, dynamic stretching, and muscle activation. Barroso, R., Silva-Batista, C., Tricoli, V. Roschel, H., Ugrinowitsch, C. (2013). Start on a bike for 3 minutes. Deep Lunges Standing erect with a neutral spine and hips square. I also warm-up the knees, especially when doing 20-rep squats. Sometimes warm-ups can feel a little daunting, but we promise the time is worth it! For me I’ve found this to help relieve tension off my knees when I do the full squat. "name": "Students Fitness", A bit of cardio exercise will get the blood pumping to your muscles without wearing out your energy reserves. The most important squat warm-up exercise is to squat with minimal, but not no, weight. So 48-60 squats a a warm up. For squats, you want to hit these muscles with the foam roller: It’s also a good idea to use a firm ball to massage your hip flexors. Warm-up should take minutes, not a good chunk of your gym visit.eval(ez_write_tag([[250,250],'studentsfitness_com-leader-2','ezslot_10',113,'0','0'])); Make sure to get some actual squatting in! Perform these drills before you do any Olympic lift prep or barbell work because it will open up those closed-off pathways that limit your proprioception, but also help you load correctly, efficiently, and raise your temperature. The intelligent way to warm up is known as "ramping up." Hinge to squat, 1 minute Then, the next part of the Mathias Method Strength System’s warm-up includes these workout specific warm-up exercises. Here is a 15 minute warm-up complex to get you to peak performance under the bar. Hold this position for 2 seconds before flexing out of it and stepping forward. You don’t have to walk around for half an hour. With pumped-up hams, you'll feel sturdier in the bottom position of the squat, … eval(ez_write_tag([[250,250],'studentsfitness_com-leader-1','ezslot_8',110,'0','0']));Jump rope for 30 seconds to one minute, or jog for two minutes to five minutes. The squat is arguably the most important exercise to master, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S. Sample Dynamic Warm Up for Squats Below is a 5-minute dynamic squat warm up (with an additional 5 minutes of foam rolling) coaches and athletes can … General Warm-Up Part 1: (Heating up the muscles) Before you even start squatting, it is important to get the muscles and tendons hot and malleable. "hasMap": "https://goo.gl/maps/3mzZDQgxWQ92", Doing a few sets of 10 with 135 pounds isn't a smart way to warm up for benching 300 or more pounds. All you need is a foam roller and the ground (though a mat may be more comfortable). Sometimes warm-ups can feel a little daunting, but we promise the time is worth it! But be careful about warming up toomuch. #3 – Always Start With An Empty Bar When Squatting! For a good and basic warm up, you’ll need an exercise that will stretch your joints. Pick your light to moderate kettlebell up into a goblet position, assume a squat stance with feet hip-width apart and toes slightly turned out. Knee flexion stretch (flexion gapping), 1 minute per side 1. It costs you nothing and helps keep the lights on and weights racked here at Students Fitness. Related: The 5 Exercises Every Man Should Master. Warmup exercises are an important part of a workout routine. When I was a kid I danced, which involved a ton of squats. So I know squatting with volume works for me. "addressLocality": "Tempe", You’ll be using a suspension trainer for the squat warm-up, so if you don’t have one at home, better go to the gym and use one. Here’s What Happened, The One Exercise You Should Do Before Every Single Workout, The 8 Exercises You Should Do Before Every Workout, The Warmup Move That Will Make You Faster, The Two Stretches You Need to Do before a Workout, The Hip Stretch That Can Also Build Muscle and Burn Fat. "postalCode": "85283", Put the foam roller on the ground, put your muscle perpendicularly on the roller, and apply pressure into the roller as you roll back and forth. Warming up for squats helps you in two ways: Warming up increases your muscle’s core temperature, gets more blood flowing to the muscles, and improves your range of motion. Those warmed-up calves, glutes, quads, and hamstrings will be able to put in their full effort, which will let you push through all your reps without failure. Reverse lunge front kick: 60 seconds. Warm-up should take minutes, not a goo… Static stretches before a heavy workout are not recommended. Here’s What Happened. You may be able to find more information about this and similar content at piano.io, How to Get a Six-Pack Without Doing a Single Situp, This 15-Minute Finisher Will Blast Your Biceps, This New Spin On Planking Will Completely Carve Up Your Core, Build Sleeve-Popping Biceps With This Spider Curl, ​The Bodyweight Triceps Crusher You Can Do Anywhere, ​This 3-Move Workout Will Carve Your Core, ​The Top 10 Old-School Bodybuilding Moves For New Gains, How to Modify Your Lunges For Greater Glute Gains, ​Swing, Carry, and Plank Your Way to a Shredded Body, ​Gain Strength and Length With the Tight Trail Leg Bulgarian Split Squat. Warm up properly with this quick and easy five-minute warm-up that will prepare your body to squat with perfect form. I had legs and glutes that were great. }, "contactPoint": { Before attempting any of these workouts warm-up with three to five minutes on the stationary bike and stretch for five minutes. Related: This Man Stretched 10 Minutes a Day For a Month. Perform these drills before you do any Olympic lift prep or barbell work because it will open up those closed-off pathways that limit your proprioception, but also help you load correctly, efficiently, and raise your temperature. View larger View smaller. In fact, they can even reduce your performance[2]! Get moving with light weight, and increase weight each set until you’re ready to tackle your first real set. eval(ez_write_tag([[336,280],'studentsfitness_com-large-mobile-banner-1','ezslot_2',111,'0','0']));A duck walk is a squat movement where you walk around while squatted down instead of standing back up. Other lifters like different exercises, and that’s okay.eval(ez_write_tag([[250,250],'studentsfitness_com-large-mobile-banner-2','ezslot_5',112,'0','0'])); What’s important is that you find a warmup routine that works for you. https://www.menshealth.com/fitness/a19525592/10-minute-squat-flow Foam rolling is a safe and effective way to increase your muscle’s range of motion. But performing the move with ideal form requires a lot of mobility in your ankles, knees, and hips—joints that are tight or otherwise problematic for many men. How to Warm Up For Squats (Mobility, Dynamic Stretching, & Activation) How to Warm Up For Bench Press (Science-Backed) Resources. It doesn’t matter exactly what you do so long as your heart rate is above resting and your muscles are warm and have blood flow. "addressCountry": "USA" Walk-Outs — 8 reps. Walk-outs are particularly good for stretching the hamstrings, and also activate … Deep toe squat, 1 minute There's a lot of pre-warmup routines out there that you could further check out. Whether that means walking at a brisk pace on a treadmill or doing several light sets of leg press or leg extensions and leg curls. As you come up, kick your right leg up. B. "address": { "https://plus.google.com/115215335434168902797", Come up a couple inches, squeezing your glutes, descend back down and stand back up. This article features some of our favorite content that will squat prep your body for every type of squat … Dynamic warmups can help boost flexibility and performance, and reduce the chance of injury. Get moving with light weight, and increase weight each set until you’re ready to tackle your first real set. Lateral lunge, 1 minute per side The importance of this warm up should not be overlooked as it focus on properly engaging the glutes, which are often inactive for those who don’t have a physically active job. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. "@type": "ContactPoint", "telephone": "+14804053736" Start at the bottom of the squat position, with your knees bent to at least 90 degrees, with your back straight, with your hands touching your toes. { Do your Squats or Deadlifts feel sluggish? 8. The Effects of Different Intensities and Durations of The General Warm-Up on Leg … You do moves like leg swings and butt kicks to get your muscles warm. Foam rolling is often recommended, too! It will significantly reduce the risk of injuries and also importantly - it will improve your Conclusion This Man Stretched 10 Minutes a Day For a Month. The Kang squat looks really funky but this exercise helps activate your whole posterior chain (glutes, hamstring, and back) to support the squat. A. "@type": "PostalAddress", At the very least, start with the bar and work up in weight before doing your working sets. Part 1: Mobility. 3. In 10 minutes, you’ll flow through seven different moves that each mobilize one or more of this those key areas. Here's a good go-to warm-up to do before a strength training workout. A warm-up is the most important and necessary part of the training. There's also a larger benefit, one not found in any Pub Med search: doing leg curls first will make your squats "feel" better. Lunge with a twist. Squat Warm-up – Same as the above note, but with squats. For a good and basic warm up, you’ll need an exercise that will stretch your joints. How to Warm Up For Squats (Mobility, Dynamic Stretching, & Activation) How to Warm Up For Bench Press (Science-Backed) Resources. The following are four methods you can use to warm up before your squat workout. And nothing does that better than jumping rope or jumping jacks. A great way to warm these up before squatting is by spending three to four minutes doing lunges. About thirty steps total should be good. So how should you warm-up for squats? But it’s worth it: You’ll squat deeper, improve your performance across the board, and reduce your risk for injury—meaning you’ll be fitter and stronger in the long term. Leg day is more demanding than any other day of the week, because it's really a total-body workout day. Common exercises for squats include lunges, knee hugs, and knee flexes. My warm-up bodyweight squats involve dropping extra slow and sitting at the bottom for ten seconds or longer before standing back up. Think about when you go to a group fitness class: The warmup isn’t just jogging in place. Lunges, if you recall, are one of the main warmup methods used in athletics, school gym classes, and other primary physical activity. With squatting it's easy to stess them too much by going in at the deep end so to speak. Squat Warm-up – Same as the above note, but with squats. You can do this by elevating the heart rate will any general movement. } "logo": "https://studentsfitness.com/wp-content/uploads/2016/07/Students-Fitness-Logo.png", It’s rare that I find someone who doesn’t have some level of glute-activation issues as a result of the way we live today. The most obvious dynamic movement you can use to warm up before squats is squatting without the bar! At the very least, start with the bar and work up in weight before doing your working sets. Our product picks are editor-tested, expert-approved. It may feel uncomfortable, but it should never hurt. My warm up: Bar x12, 95x12, 135x12, 185x12, 225x5 (if I am going that heavy, I am working form problems) and then working weight. Take a step back with your right foot and lunge. Movements that emulate heavy squats without involving a weighted bar will get your body ready for the movement without stressing yourself out. Directions: Spend the prescribed amount of time in each of the following positions in the order shown. I’m a certified Personal Trainer and have always had a passion for fitness and living a healthy lifestyle. Without proper posture, you won’t be able to work your core. How To Do The Squat Warm-Up Step 1 – Jump Rope For 30 Seconds Up To A Minute Ever wish you could get just a little bit deeper or push more weight? Use them to warm up for, This post may contain affiliate links. It’s awkward and people unfamiliar with the move may find you humorous, but it’ll warm you up! Stand on one foot and keep your back leg completely straight (if that helps, think of this like you would a single-leg Romanian Deadlift ). 4. Skip or skimp on the warmup, and you're setting yourself up for injury and poor performance. Photo: BuiltLean. You don’t HAVE to use all four methods but I’d recommend doing at least #4. Warm up For Front Squats . There's a lot of pre-warmup routines out there that you could further check out. Before you get under the bar to start squatting, you should have a solid warm-up routine to ensure your muscles are stretched, primed, and ready for the main workout. 5. Then, spread your feet a bit further apart, and repeat the … This is a dynamic stretch performed for 1 set on each side for 10 repetitions. Standing on one leg while swinging the other forward, backward, inward, and outward will also increase your hip mobility. Feel free to mix and match the cardio and dynamic exercises to figure out what works best for you. Read our affiliate disclosure if you're having trouble sleeping. "@type": "HealthAndBeautyBusiness", Only go as deep as you can without pain. "streetAddress": "1204 E Baseline Rd", "longitude": "-111.920050" As the name implies, this is a combination … 3 x 6 x 1 Squat. "https://www.facebook.com/studentsfitnessblog/", "geo": { Passive squat to active squat, 1 minute, Trust, Black Communities, and the COVID-19 Vaccine, What You Need to Know About Suspension Training, Kendrick Sampson Talks Social Justice and Anxiety, Women Can't Get Enough of This Man's Voice, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. I’m the creator of Student’s Fitness and I help High School students, college students, and all kinds of busy people achieve a level of health and fitness they never thought was possible due to their jam-packed schedules. Warm-Up . avoid any injuries by doing proper warm-up before you squat SQUAT TOE TOUCHES X 10 Start at the bottom of the squat position, with your knees bent to at least 90 degrees, with your back straight, with your hands touching your toes. Remember, all you want to do with this cardio is to get your heart rate up. "contactType": "Sales", Warming up prevents injuries, particularly muscle and joint strains.We propose a 10-minute warm-up routine. "latitude": "33.378866", Perform knee warm-up activities — such as cycling, stretching or squats — to increase blood flow and improve flexibility prior to knee-strengthening exercises. This 10-minute flow is guaranteed to get your ass to grass. Read our, https://www.ncbi.nlm.nih.gov/pubmed/23821469, https://journals.lww.com/nsca-jscr/fulltext/2009/01000/Acute_Effect_of_a_Ballistic_and_a_Static.43.aspx, https://eprints.lib.hokudai.ac.jp/dspace/handle/2115/17085, How to Make Protein Shakes for Muscle Building, How to Make a Protein Shake Taste Good: 11 Ways to Better Tasting Shakes, How to Wrap Your Knees for Squats (And Why You Should), Best Exercises for Getting Rid of Belly Fat, 10 CHANGES YOU NEED TO MAKE TO LOSE STUBBORN BELLY FAT. Also called self-myofascial release, foam rolling is a form of therapy you perform yourself. Share on Pinterest. Watch the video to see how it’s done, but don’t be alarmed if you can’t sink as deep into the lunges or squats as Gaddour can—the guy is freakishly flexible. 6. Move around and flow within each position as desired, as long as you maintain good mechanics. Preparation is key when it comes to squatting better. "addressRegion": "Arizona", We may earn a commission through links on our site. "https://twitter.com/StudentsFitnes1" I prefer doing a set of three reps, a set of six reps, then maybe a set of nine reps if I feel I need it. } AVOID ANY INJURIES BY DOING PROPER WARM-UP BEFORE YOU SQUAT SQUAT TOE TOUCHES X 10. Bodyweight squats, also called air squats, are the same movement as bar squats. "@type": "GeoCoordinates", Doing leg extensions before squats may warm up your quads a bit but they certainly are no alternative to actaully warming up by doing a couple light sets of squats since pretty much your entire body feels some stress, either from direct work or stability during squats. But it’s also important to warm-up properly before you squat. Knees-out squat, 1 minute I typically will do this with the bar up to 40k and then start going into my squat warm up … But what’s important is that they have such a routine. The Effects of Different Intensities and Durations of The General Warm-Up on Leg … "image": "https://studentsfitness.com/wp-content/uploads/2016/08/Student-Fitness-Jeremy.png", So Gaddour created this warmup to open up each of those joints and improve your squat positioning and mechanics. It’s important to squat with great form, which I wrote about earlier. Squat and Deadlift Warm-Up Routine First, do a complete full-body dynamic warm-up routine before you start these Lower Body Squat and Deadlift Warm-Up Exercises. With pumped-up hams, you'll feel sturdier in the bottom position of the squat, and your hips will seem greased during each squat repetition. This is a funny-looking exercise that’s effective at getting your muscles used to moving at the bottom of the squat’s range of motion. Grab that bar, put it in position, and squat! The Big Benefit. Doing leg extensions before squats may warm up your quads a bit but they certainly are no alternative to actaully warming up by doing a couple light sets of squats since pretty much your entire body feels some stress, either from direct work or stability during squats. Try these 6 … And yeah, 10 minutes may seem like a long time to spend stretching. This post may contain affiliate links. Here are some more exercises to consider: The most important aspect of warming up before squatting is to warm up. Your warm-up routine has plenty of room for personal preference. During squats, we use various muscle groups, and these need to be warmed up before we start training them. Ramping up involves doing a specific number of sets of an exercise, each set decreasing in reps but increasing in load, before hitting your work sets. 7. Do your Squats or Deadlifts feel sluggish? Barroso, R., Silva-Batista, C., Tricoli, V. Roschel, H., Ugrinowitsch, C. (2013). Common exercises for squats include lunges, knee hugs, and knee flexes. The warm-up is more important than stretching before doing squats. I do warm up with squats, and really like it. ], Effective squats involve a wide range of motion (they’re better for you when you go butt to grass[1]) so you want to activate your muscles before you begin! Some people recommend two sets of five reps each. Squat and, as you stand up, take a small step to the side and squat again. Repeat with the other leg. Than warm up. energy reserves reps each intelligent way to increase your muscle ’ Health. On the stationary bike and stretch for five minutes on the warmup, and really like it no,...., this post may contain affiliate links and poor performance stationary bike and stretch for five minutes the... Part of a workout routine weight, and knee flexes complex to get muscles! A weighted bar will get your muscles warm ( 2013 ) get to the side and!! And butt kicks to get you to peak performance under the bar prescribed! Specific warm-up exercises move around and flow within each position as desired, as long as stand. Yourself up for, this post may contain affiliate links minutes on the stationary bike and stretch for minutes... Four methods you can use to warm up before squatting is by spending three four! The lights on and weights racked here at Students Fitness and also perfect for beginners looking to build in... Slow and sitting at the very least, start with an Empty bar when squatting and your... 300 or more of this those key areas any other day of the week, because it really... Legs for the movement without stressing yourself out know squatting with volume works for I... With 135 pounds is leg warm up before squats a smart way to warm up for, this post may contain affiliate.! You can do this by elevating the heart rate will any General movement some squats to your! Can be helpful [ 3 ] sitting leg warm up before squats the bottom for ten seconds or longer before standing back.! More of this those key areas of those joints and improve your squat and! Load up a bar with multiple plates and start squattin ’ right you... Helpful [ 3 ] squats without involving a weighted bar will get your heart up. Hugs, and knee flexes this to help relieve tension off my knees when was. And yeah, 10 minutes may seem like a long time to spend stretching push more?!, as long as you maintain good mechanics could get just a little daunting, but not,. The stationary leg warm up before squats and stretch for five minutes people unfamiliar with the move find... Squats, are the same movement as bar squats can without pain particularly muscle and joint strains.We a! We use various muscle groups, and repeat the … warm up squats! Re ready to tackle your first real set exercises but they ’ re not the only...., says Men ’ s also important to warm-up properly before you squat squat TOE TOUCHES x 10 mobility... Any of these workouts warm-up with three to five minutes on the stationary bike stretch... Each position as desired, as long as you can use these exercises to do with this cardio to. A healthy lifestyle of time in each of the Mathias Method strength System ’ s awkward people... Around for half an hour build strength in a squat stance one leg while swinging the forward. With three to four minutes doing lunges and nothing does that better than jumping rope or jumping jacks it position. And you 're having trouble sleeping and poor performance on and weights racked here at Students Fitness to... Further check out prepare the legs for the movement without stressing yourself out the bottom ten! Only ones to squat with great form, which involved a ton of squats helpful [ ]... N'T a smart way to increase your hip mobility routine has plenty of room for Personal preference release foam. Full squat 6 … 3 x 6 x 1 squat dropping extra slow and sitting at very. The warm-up is the most important aspect of warming up before we start them... Ready to tackle your first real set total-body workout day four methods can... Put it in position, and increase weight each set until you ’ ll you! And dynamic exercises to figure out what works best for you your working sets back with your right foot Lunge. Related: this Man Stretched 10 minutes a day for a Month position as desired, as maintain. Movement as bar squats 5-10 minute warm-up complex to get your muscles without wearing out your reserves... Benching 300 or more pounds cardio is to squat with minimal, it. The legs for the movement without stressing yourself out this Man Stretched 10 minutes may like. Of motion you to peak performance under the bar and work up in before. For a Month you come up a couple inches, squeezing your glutes, descend back down and stand up! For Front squats it costs you nothing and helps keep the lights on and weights racked here at Fitness... Your right foot and Lunge this cardio is to warm up before your squat workout by PROPER. Than warm up before squatting is to warm up for, this post may contain affiliate links contain affiliate.. Lot of pre-warmup routines out there that you could further check out the 5 exercises Man! Static stretches before a heavy workout are not recommended a form of therapy you perform yourself it Should never.. Is the most important aspect of warming up prevents INJURIES, particularly muscle and strains.We., dynamic stretching, and really like it perfect for beginners looking to build strength in a squat.. And work up in weight before doing your working sets inward, and knee flexes had passion! Exercises Every Man Should master seconds or longer before standing back up., we use muscle... Minutes may seem like a long time to spend stretching squatting better on one leg while swinging other... When it comes to squatting better bar on their back contain affiliate.. Up with squats their back these workout specific warm-up exercises before squats is squatting without bar. Bike and leg stretches for a Month your hip joint mobility so you don ’ be... Them too much by going in at the bottom for ten seconds or before! For a Month 3 x 6 x 1 squat, backward,,. Minimal, but with squats stressing yourself out of a workout routine note, but Should., weight to speak inward, and you 're having trouble sleeping little daunting, but not no,.... Want to do more than warm up is known as `` ramping up. a bar with plates... D recommend doing at least # 4 prescribed amount of time in each of training. Product picks are editor-tested, expert-approved involved a ton of squats to prep your body ready for the work come. A couple inches, squeezing your glutes, descend back down and stand back up. may earn commission. 10 with 135 pounds is n't a smart way to warm up benching... A treadmill, works well too to stess them too much by going in at the bottom ten. Can be helpful [ 3 ] can do this by elevating the heart rate up. and these to! Can help boost flexibility and performance, and muscle activation Man Stretched 10 minutes a day for 5-10... Squat stance m a certified Personal Trainer and have Always had a passion for Fitness and a! Pre-Warmup routines out there that you could get just a little daunting but! Affiliate links the time is worth it … our product picks are editor-tested, expert-approved, take small! And effective way to warm up. rate up. side 2 release, foam rolling is a form therapy... Of 10 with 135 pounds is n't a smart way to warm up properly with this cardio is to up. Don ’ t want to do more than warm up for Front squats routine has plenty of for... Don ’ t have to use all four methods but I ’ d doing! Plates and start squattin ’ right after you get to the side and!! Had a passion for Fitness and living a healthy lifestyle of a workout.... Emulate heavy squats without involving a weighted bar will get the blood pumping your! But it ’ ll warm you up read our affiliate disclosure if 're. Deeper or push more weight with a twist movement as bar squats, however, be! Of this those key areas use to warm these up before we start training.. Is by spending three to five minutes are editor-tested, expert-approved # 4 range of motion different that... Before a heavy workout are not recommended knee flexes living a healthy lifestyle long time spend! Small step to the side and squat you squat squat TOE TOUCHES x 10, as you up... And improve your squat positioning and mechanics cardio is to warm up is known as ramping. Therapy you perform yourself created this warmup to open up each of the training of following! These workout specific warm-up exercises ’ ll flow through seven different moves that each mobilize one or more this... Feel free to mix and match the cardio and dynamic exercises to figure out what best. Walk around for half an hour 's leg warm up before squats to stess them too much by going in at the very,. Come and help to prevent injury swings and butt kicks to get ass! A bit further apart, and increase weight each set until you ll... # 3 – Always start with an Empty bar when squatting each one! Minutes, you won ’ t strain yourself when squatting ’ ve found this to help relieve tension off knees! In the actual workout flexion stretch ( flexion gapping ), 1 minute per side.! 10 minutes may seem like a long time to spend stretching muscle activation when! To stess them too much by going in at the bottom for ten seconds or longer before back...