Exercises To Improve Lower Extremity Crouch Posture

Crouching down engages your core and entire lower-body with emphasis on your quads and glutes. To crouch correctly your quads need to be able to carry your weight over your knees without stress, according to The American Council on Exercise. Going into a lower extremity crouch position with weak quads can strain the tendons and ligaments around your knees and create injury. Improving lower-body and core strength will help improve your lower-extremity crouch posture. Alway consult with your doctor prior to beginning any lower-bdoy exercises if you have knee problems or injuries.

Single Leg Squat

The single leg squat engages the entire lower-body with emphasis on your quadriceps. Begin this exercise standing with your feet shoulder-width apart in proper posture. Step your right foot forward one foot and lift your back left heel off the floor. Shift all of your weight to the front foot, with minimal weight on your back, using your back toes on the floor mostly for balance. Inhale and slowly sit down into your right leg, extending your butt behind you, bending your torso slightly forward, shoulders over your front knee. Align your front knee with your toes and sit down into the squat as far as you can. Hold the squat for three to five seconds and push back up into standing. Repeat this exercise on the right five to eight times and then switch to your left.

Crouching Downward-Facing Dog

The crouching downward-facing dog is a yoga exercise that engages the lower-body, core and upper-body. Begin with your hands and feet on the floor and butt up in the air, in a downward-facing dog position. Inhale and slowly crouch down by bending your knees and lowering your butt to your heels. Exhale and push your hips to the back wall, staying in the crouch position. Keeping your shoulders square with floor, slowly extend your right leg straight back, rotate your hips for two to three counts and then bring it back. Alternate, extending your left foot straight back and rotating your hips for two to three counts. Repeat the entire sequence for five to eight times on each leg.

Chair Quad Extensions

The chair quad extension is a simple exercise that engages the quadricep muscles. You can do this exercise during work sitting at your desk, at home or the gym. Sit in a chair with your shoulders upright over your hips and your feet flat on the floor, knees bent at a 90 degree angle. Clear the space in front of your chair, so you can extend your legs fully out. Inhale and extend your right leg straight out to knee level, hold squeezing the upper-thigh muscle as tight as you can for three to five seconds. Do 12 to 15 repetitions on the right and then the left.