Cushion squats
Ready when: nothing, this is the first card.
What you are learning
The squat, the base of every weightlifting movement: sitting down low with the heels flat and the knees pointing the same way as the toes, then standing up tall. No weight at all, just the body, in a game.
Words on this card Stick, Squat
- Stick
- A light pole used to learn technique with no weight.
- Squat
- Bending the knees and hips to sit down low and standing up again; with a bar on the back of the shoulders, on the front, or held overhead.
Set up
A low step or bench as the start; cushions or soft balls spread on the floor.
Weather: any weather
Show it first for the one teaching
- Stand with feet about shoulder-width, toes a little out.
- Sit back and down as if onto a low chair, heels flat, knees following the toes, arms forward.
- Touch a cushion with your bottom and stand up tall.
Your part while they practise
Call a number; check the knees.
Step by step
- Start on the step.
- Listen for the number.
- Squat down to touch that many different cushions with the bottom, standing up tall between each.
- Get back to the step.
How much: 6 rounds 8 min a session 3 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Cushion dice
Roll a die for the number; smaller cushions earn more points because the squat is deeper.
Who plays: 1 or more children, taking turns; you check the knees.
How to play, turn by turn
- Turns
- Roll the die
- Touch that many cushions with the bottom, standing tall between each
- Big cushion 1 point, small cushion or ball 2 points
- 6 rounds
- Fair play
- A grown-up holds the arms straight overhead.
- Points
- 1 or 2 points for each cushion touched with a good squat.
- Fouls
- That touch does not count
- Knees falling inward
- Heels lifting
- Sitting down on the cushion instead of touching it
- Winning
- Beat your best from 6 rounds.
- 15 points for 1 star
- 25 points for 2 stars
- 35 points for 3 stars
Easier or harder
Big cushions.
Small balls; hold a broom handle overhead.
What you will see, and what to say
- the knees fall inward
Knees point where toes point
Knees out. - the heels lift
Heels down, sit back
Flat feet.
Self-check
10 squats in a row with heels down and knees in line.
Stop and get a coach when
Knee or back pain.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains the squat pattern.
awiseathlete.com/sports/weightlifting/weightlifting-b1