SQUAT WITH ARM MOVEMENT AND PADDLES
Maximize back extensor and gluteal muscle activation through combined squat and arm movements with resistance paddles.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, paddles strapped to hands.
- Start with arms by sides in forearm pronation.
- Simultaneously flex knees into squat position while bringing arms together to just below water surface.
- Return to standing while lowering arms back to sides.
- Complete 10 repetitions at 45 beats per minute cadence.
Key Execution Cues
Remember: Coordinate arm and leg movements. Keep chest up during squat. Press through heels. Maintain neutral spine throughout.
Safety & Precautions
Important: Avoid if acute knee injury or severe osteoarthritis. Use caution with balance impairment. Not recommended during acute low back pain flare-up.
Additional Safety Notes: This exercise produces the highest heart rate response. Monitor exertion levels. Stop if pain develops. Keep knees aligned over toes.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 50 bpm. Add second set. Deepen squat range if tolerated.
Make it Easier (Regressions)
Reduce squat depth to quarter squat. Slow cadence to 35 bpm. Remove paddles and use hands only.