Warm Up Wednesday: Squat and Kick

Efficiency is everything when it comes to warming up, so any exercise that increases your heart rate, works stability and mobility, engages the ground and adds a little empowerment is a win!

Today I bring you a squat and kicking combo we use for TKD, but I like sneaking it into my golf warm ups as well.  Simple, to the point and no equipment needed!

Squat and Kick

​​A few keys:

  • Posture is everything here, I like keeping my eyes focused forward to prevent too much bending forward
  • Let the arms reach in front of you to counter balance
  • Stay in a range of motion comfortable for your body
  • Once you hit the bottom range, drove through the feet to power back up using the glutes 
  • As you reach the top range allow the momentum to help power your knee upward into what we call a chamber position
  • From there you can extend the leg out as if your snapping it
  • Return the heel right back in and place your foot on the ground
  • Limit pausing between each side, you want to feel like the exercise flows together 
  • Start with 20 reps

There you have it demoed by Master Sese himself!  (I pulled a hammy today so he was nice enough to be in the video)

Have a great night!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: