MOVEMENT ADVENT 2024

Fun daily movement #8

Primal Play Method Movement Advent
Day 8: BALL OF FEET SQUAT

Welcome to Day 8 of our 24 Days of Movement Advent(ure)! 🎄

Today’s challenge is the Ball of Feet Squat—a movement that tests your strength, balance, and muscular endurance. This exercise adds a playful twist to the traditional squat by lifting your heels off the ground and staying on the balls of your feet. Not only does this variation build lower body strength, but it also improves ankle stability, coordination, and overall mobility.

Perfect for boosting functional fitness, this movement reflects the principles of the Primal Play Method® by making balance and control an enjoyable part of your practice. Ready to engage your muscles, fine-tune your balance, and squat your way to a stronger you? Let’s get started!

Why Participate in the Movement Advent(ure)?

The 24 Days of Movement Advent(ure) is designed to help you discover the joy of movement through playful, bite-sized challenges. These short and effective exercises align with the principles of the Primal Play Method®, making fitness fun, accessible, and impactful. Let’s keep moving, exploring, and playing together this holiday season!

“It’s time for a movement break!”

Today’s Movement SNACK

Ball of Feet Squat

Time to Play: 45 seconds

1️⃣ Stand tall with your feet and knees together, arms relaxed at your sides.
2️⃣ Lift your heels off the ground, balancing on the balls of your feet.
3️⃣ Slowly descend into a deep squat, keeping your feet and knees together.
4️⃣ Keep your back and torso as upright as possible throughout the movement.
5️⃣ Aim to go as low as you can with control and balance.
6️⃣ Reverse the movement slowly to return to the starting position.

⏲ Pro Tip: Move with control, maintaining balance and keeping your core engaged.

Why Try This?

The Ball of Feet Squat offers a host of physical and mental benefits:

Strength: Builds strength in your quads, glutes, calves, and core.
Balance: Enhances stability by challenging you to stay on the balls of your feet.
Muscular Endurance: Tests the stamina of your lower body muscles through sustained effort.
Mobility: Improves flexibility in your ankles, knees, and hips, promoting better movement patterns.
Mind-Body Connection: Encourages focus, coordination, and controlled movement.

This movement isn’t just about physical gains—it’s also a great way to practise mindfulness, as maintaining balance requires concentration and body awareness.

Level Up Your Practice

🆙 For an extra challenge:

Slow the movement down to a minute or longer for increased muscular endurance.
Hold your arms above your head to further engage your core and challenge your balance.
Pause in the bottom squat position for 30 seconds before returning to standing.

🌟 Looking for a gentler option?

Reduce the depth of the squat or keep your heels slightly raised instead of entirely off the ground.

Share Your Progress

How did you find today’s squat challenge? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I love seeing your videos, hearing your feedback, and celebrating your progress! Invite a friend to join in and let’s keep the movement going!