Return Push From Stance

What is Return Push from Stance? Return push from stance is a dynamic bodyweight exercise that targets the lower body muscles, specifically the quadriceps, hamstrings, glutes, and calves. This exercise mimics the movement of pushing off the ground to return to a standing position after performing a squat or lunge.

Return Push from Stance Tutorial

1. Starting Position: Stand with your feet shoulder-width apart and arms by your sides.
2. Squat Position: Lower your body into a squat position by bending your knees and pushing your hips back.
3. Push Off: Push through your heels and explode upward, extending your legs and straightening your torso.
4. Return: Once you reach the standing position, return to the squat position by bending your knees and lowering your body back down. Repeat the movement for the desired number of repetitions.

Common Mistakes

• Allowing the knees to collapse inwards during the squat phase.

• Not fully extending the hips and knees when pushing off from the squat position. - Leaning too far forward or backward during the movement, compromising proper form.

• Using momentum instead of controlled muscle engagement to perform the exercise.

Tips for Better Results

• Focus on maintaining a strong core throughout the exercise to stabilize your body.

• Engage your glutes and quadriceps when pushing off from the squat position. - Control the movement both when lowering into the squat and when pushing off.

• Ensure proper alignment of your knees, hips, and ankles throughout the exercise.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves