STANDARD
Purpose
The Squat Bender is the fifth exercise in the Preparation Drill.
This exercise develops strength, endurance, and flexibility in the lower back and thigh muscles.
It prepares Soldiers to use proper lifting technique in more vigorous training and testing events that require heavy lifts.
Cadence
Soldiers conduct the movement at a slow cadence.
Starting Position
● The starting position for the Squat Bender is the Straddle Stance position with hands on hips.
Count
● On count 1, squat while leaning slightly forward from the waist, keeping the head up and moving both arms to a position in front of the body and parallel to the ground.
Palms face inwards.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, with the knees slightly bent, bend forward at the waist.
Maintain the head in alignment with the spine and keep the spine straight.
Reach toward the ground until a stretch is felt in the back of the thighs.
● On count 4, return to the starting position.
● Perform 5–10 repetitions.
Check Points
● At the end of count 1, the shoulders, knees and balls of the feet should be aligned.
The heels remain on the ground and the back is straight.
● On count 3, bend forward, keeping the head aligned with the spine and the knees slightly bent.
Attempt to keep the back flat and parallel to the ground.
Precautions
This exercise is always performed at a slow cadence.
Allowing the knees to go beyond the toes on count 1 increases stress to the knees.
SQUAT BENDER (MODIFIED)
The Squat Bender can be modified by reducing the motion of the knee and trunk flexion and by reducing movement of the arms.
Figure 3-18 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Squat Bender is the Straddle Stance position with hands on hips.
Count
● On count 1, squat slightly while leaning forward from the waist, keeping the head up and moving one or both arms toward the knees.
Palms face inwards.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, attempting to progress the range of motion of the trunk, arms, and legs.
● On count 4, return to the starting position.