The Church Pew exercise is a lower body strengthening exercise that targets the quadriceps, hamstrings, glutes, and calves. It mimics the motion of sitting down and standing up from a bench or pew, making it an effective functional exercise for daily activities.

Steps

1. Setup:
Stand with your feet hip-width apart and toes pointed forward.
Engage your core muscles to maintain stability throughout the exercise.

2. Starting Position:
Extend your arms straight out in front of you at shoulder height, parallel to the ground.
Keep your chest lifted and shoulders relaxed.

3. Execution:
Lower your body down into a squat position by bending your knees and hips, as if sitting back into a chair.
Keep your weight in your heels and your knees aligned with your toes.
Lower until your thighs are parallel to the ground or as low as comfortable.

4. Return:
Press through your heels to stand back up to the starting position, squeezing your glutes at the top.
Repeat the squat motion for the desired number of repetitions, maintaining control and proper form throughout.

Key Points
• Proper Form: Maintain a straight back and avoid rounding or arching your spine during the squat motion.
• Knee Alignment: Keep your knees aligned with your toes throughout the movement to prevent strain or injury.
• Full Range of Motion: Lower down into the squat as far as comfortable while maintaining proper form, aiming to achieve a parallel thigh position if possible.
• Engage Muscles: Focus on engaging the quadriceps, hamstrings, glutes, and calves throughout the exercise to maximize muscle activation.
• Breathing: Inhale as you lower into the squat and exhale as you stand back up, maintaining a steady breathing rhythm.

Benefits
The Church Pew exercise offers several benefits for lower body strength and functional fitness. By targeting the quadriceps, hamstrings, glutes, and calves, this exercise helps improve muscle tone, strength, and endurance in the lower body. Additionally, the functional nature of the movement makes it beneficial for improving mobility and stability for everyday activities such as sitting, standing, and walking. Integrating the Church Pew exercise into your workout routine can contribute to overall lower body strength, balance, and coordination, promoting better physical health and mobility.

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Read FREE related article: Knee Replacement Rehab: Activating Quadriceps with NMES and the Church Pew Exercise - John O'Halloran, PT, DPT, OCS, ATC, CSCS, Cert. MDT [ Ссылка ]

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