Bicol University

Institute of Physical Education, Sports and Recreation

Legazpi City
Email Address: buipesr@bicol-u.edu.ph / buipesr@gmail.com

Subject: PATHFIT 2 EXERCISE-BASED FITNESS ACTIVITIES Instructor: Prof. Jarmi Diane M.

Mandane

TOPIC: RESISTANCE TRAINING HIP DOMINANT (SQUAT)

LEARNING CONTENT:
MOVEMENT REGSRESSION STANDARD PROGRESSION
Knee-Dominant Prisoner’s Squat Goblet Squat Front Squat Back Squat
(Squat)

I- REGRESSION: PRISONERS SQUAT

Starting Position
1. Stand squarely with the feet shoulder-width
apart.
2. Place both hands on the back of your head.
3. Keep your elbows point out to the side.

Downward Movement
1. Push the hips back while bending the knee to
begin the squat.
2. Push your knees out to the side to prevent them
caving in.
3. Keep the heels on the floor and knees aligned
over the toes.
4. Continue the downward movement until the
thighs are parallel to the ground or as far as
quality technique can be maintained

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 Upward Movement
1. Once you reach parallel or just below parallel
with the floor, you can drive back up to
standing.

II- STANDARD: GOBLET SQUAT

Starting position
1. Stand squarely with the feet shoulder-width
apart.
2. Hold the dumbbell or kettlebell vertically
3. Hug the weight against the chest
4. Keep the elbows down

Downward Movement
1. Simultaneously flex the hips (sit backward) and
knees to descend in controlled manner.
2. The knees should stay aligned over the feet.
3. The torso should remain erect throughout the
movement, and the head should maintain a
neutral position.
4. Continue the downward movement until the
thighs are parallel to the ground or as far as
quality technique can be maintained.

Upward Movement
1. While keeping the feet flat on the ground,
simultaneously extend the knees and hips to
return the starting position.

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Reference: Urbiztondo, S. M. et al. (2022) VIBAL PATHFIT 1 - Movement Competency Training
 III- PROGRESSION: FRONT SQUAT
Starting position
1. Stand squarely with the feet shoulder-width
apart.
2. Hold the dumbbell or kettlebell vertically
3. Hug the weight against the chest
4. Keep the elbows down

Downward Movement
1. Maintain a position with the back neutral,
elbows high, and the chest up and out
2. Lower the body by pushing the hips back and
flexing the knees
3. Keep the heels on the floor and knees aligned
over the toes
4. Continue flexing the hips and the knees until the
tops of the thighs are parallel to the floor

Upward Movement
2. Extend the hips and knees at the same rate
3. Keep the heels on the floor and the knees
aligned over the feet
4. Do not flex the torso or round the back
5. Ascend and return to the starting position

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Reference: Urbiztondo, S. M. et al. (2022) VIBAL PATHFIT 1 - Movement Competency Training
 BACK SQUAT
Starting position
A. Parallel Arm Position
1. Grasp the bar with closed pronated grip slightly
wider the shoulder width apart
2. Move up to the bar to place it on top of the
anterior deltoids and clavicles
3. Fully flex the elbows to position the upper arms
parallel to the floor

B. Crossed-Arm Position
1. Flex the elbows and cross the arms on front of
the chest
2. Move up to the bar to place it on top of the
anterior deltoids
3. Used an open grip with the hands on top of the
bar and fingers holding it in place
4. Raise the elbows to position the arms parallel to
the floor
Downward Movement
1. Maintain a position with the back neutral,
elbows high, and chest up and out
2. Allow the hips and knees to slowly flex while
keeping the torso-to-floor angle relatively
constant
3. Keep the heels on the floor and the knees
aligned over the feet
4. Do not flex the torso forward or round at the
back
5. Continue flexing the hips and knees until the
tops of the tie is parallel to the floor

Upward Movement
1. Extend the hips and knees at the same rate
2. Keep the heels on the floor and the knees
aligned over the feet
3. Do not flex the torso or round the back
4. Ascend and return to the starting position

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Reference: Urbiztondo, S. M. et al. (2022) VIBAL PATHFIT 1 - Movement Competency Training