PIT goers will know the third world squat as the ending pose of the Froggie warm up.   Others will know it as the squat a child naturally sits in when playing with toys on the ground.  If you’ve tried it and think it is unnatural to sit like this, it is only from our adulthood daily habits that have wrecked our body’s natural balance.  Try this right now as you are reading this.  Stand up and then sit down in a chair.  How did you sit down?  Did you squat into the chair or did you “fall” into the chair?  More than likely you fell into the chair.  This is because the posterior chain was not activated.  (Meaning your glutes, hamstrings, and spinal erectors.)   Challenge yourself to sit down the proper way for the next week.  Every time you sit down in a chair, try squatting into it.  Meaning don’t just put your butt over the seat and land it on the pad, but use your butt and leg muscles to slowly lower your body into the chair.  Sounds pretty simple right?

Now let’s take the next step, the third world squat.  If this is new to you, it is wise to be next to something sturdy that can counter balance your weight such as a table leg, wall, or couch.  It is most important to do the pose correctly than to take pride in not using an aid, as you will only be cheating yourself.

1.       Place feet hip width apart

2.       Toes should be pointing forward or slightly turned out

3.       Back should be upright (if you were to breath in deeply)

4.       All of your weight should be your heels

5.       Now let your butt fall between your feet.  (If you feel like you are off balance and all the weight is going to your toes in order to stay up right, grab onto a table leg or chair)

-SCK

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