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American Family Children's Hospital
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Rail Squat

The outer hip muscles are important for daily activities such as climbing stairs, lifting boxes and a strong walking gait.  They are also important in the support and health of your knee joint.

 

Stand near a countertop or the back of a couch. At first, use light finger touch balance to help you balance or assist your movement.

  • In the squat position, make sure your knees stay behind your toes and in line with the shoe laces. Try to avoid dropping the knees toward the midline of your body.
  • As you return to standing, press through your feet, use your hip muscles to lift. Try to minimize pulling with your hands
  • When you are at your starting position, recheck your form, balancing on your feet, drawing in the abdominals

Repeat 10 - 15 repetitions, 1 - 3 sets as tolerated

 

 

 

Rail Squat Step One  

Rail squat step 2

Draw your abdominal muscles in gently. Take a moment to make sure you are balancing your weight equally between your feet.  

Sit your hips back, as if you are going to sit back in a chair. You will bend at your knees and hips. You will lean forward from the hips while keeping your back straight.