Master the Dynamic Squat

Dynamic Squats: Adding Movement to Your Foundation

Last week we mastered the basic squat – now it's time to add some movement! Don't worry if "Squats with Gait" sounds technical (that's just a fancy Pilates way of saying "walk"). This exercise builds on everything we've been practicing, from foot awareness to squat form, creating a movement that challenges your balance, strengthens your core, and improves mobility all at once.

Building on Your Foundation

Remember how we talked about the connection between your feet and core? Today's exercise takes that connection to a new level. While it might look like just a leg exercise, we're actually creating full-body engagement. As I always tell my students: we're not here to isolate muscles – we're here to integrate movement patterns that serve your whole body.

The Dynamic Squat

Time needed: 5-8 minutes

Equipment: Optional - WundaCore Resistance Ring to place between inner thighs or The Loop to place around thighs

Level: Intermediate (master the basic squat first!)

Surface: Any flat, non-slippery surface

Step-by-Step Guide:

  1. Setup:
  • Stand barefoot (yes, still barefoot – trust the process!)
  • Place feet 4-6 inches apart, parallel
  • If using equipment, place the Resistance Ring between inner thighs or The Loop around thighs
  • Find your strong squat position from last week
  1. The Movement Sequence:

   Start in Your Squat:

  • Lower to your squat position
  • Maintain even height in your hips
  • Keep your torso steady

   The Heel Lift:

  • Keeping your squat height steady, peel one heel off the floor
  • Think about opening the front of your ankle fully
  • Lift that heel nice and high
  • Press the heel back down firmly (imagine squashing marshmallows!)
  • Repeat on the other side

All of this happens while maintaining your squat position – that's where the challenge comes in!

Ready for More?

Try the "passing heels" variation:

  • As one heel presses down
  • The other heel begins to lift
  • They "pass" each other halfway
  • Keep your torso height steady throughout

 

Pro Tips for Success:

  • Stay barefoot! This isn't just about comfort – it's about maximizing foot mobility
  • Keep your navel (or belly button) drawn up and in at a diagonal
  • Focus on smooth, controlled movements
  • Maintain steady breathing throughout

 

Equipment Options:

Using the WundaCore Resistance Ring between your thighs or The Loop around your thighs isn't just an add-on – it's a powerful way to enhance core connection in what might seem like a "leg" exercise. These tools provide feedback that helps you maintain engagement through your entire body.

What You Should Feel:

  • Strong core engagement
  • Work through the front of your ankles
  • Inner and outer thigh activation (especially with equipment)
  • Balance challenges (that's good!)
  • Full-body coordination

 

Why This Matters:

This isn't just about doing fancy footwork in a squat. Every time you lift your heel, you're:

  • Improving ankle mobility
  • Challenging your balance
  • Strengthening your core
  • Enhancing coordination
  • Preparing for more dynamic movements

 

The Connected Body

Here's something amazing about your body: everything is connected. That's why a "foot mobility" exercise is simultaneously working your ankles, knees, hips, and core. When we work with this natural integration rather than trying to isolate muscles, we create more functional, sustainable strength.

Coming Next Week

We're about to dive deep into ankle mobility! Today's exercise gave you a sneak peek at what's coming. Get ready to explore how mobile ankles can transform your movement practice from the ground up.

Remember: Every exercise builds upon the last. That foot awareness we developed? It's making today's movement possible. The squat we learned last week? It's the foundation for today's challenge. This is how we create lasting change – one connected movement at a time.

About the Author:

Amy Jordan is the founder of WundaBar Pilates and creator of WundaCore, bringing her innovative movement methodology to practitioners worldwide. Her ground-up approach to movement education has helped thousands of clients build stronger, more resilient bodies.

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