Yogi Squat With Concentration Curls

By: Chris Freytag, CPT

Chris Freytag demonstrating a Yogi Squat with Concentration Curls

Yogi Squat Concentration Curl is both a stretch and a strengthening exercise. The Yogi Squat position stretches your hips and lower back while the concentration curl strengthens and sculpts the arms. If you learn how to do Yogi Squat Concentration Curl you double your efforts toward a fit and toned body.

Yogi Squat Concentration Curl is a great way to get those who strength train but don’t stretch into a great stretch. Conversely it is a great way to get those who love yoga but don’t set aside time to strength train into the strengthening mindset. This dual-action exercise can be practiced in separate stages. Start without any dumbbells and practice getting in and out of a yogi squat. This is a very deep position and you are not alone if you struggle at first. But don’t give up. You will notice your flexibility getting better each time you try. It takes time. Don’t give up! Once you have managed to sit in the Yogi Squat for at least 30 seconds, then you can add the dumbbells and practice the concentration curl. The core has to be engaged. Tight abs help you stay in proper form as you move the arms through their bicep curls.

Another way to tackle this exercise with proper form is to practice a Concentration Curl first and then put it together with the Yogi Squat. You can kneel and place your arms over a bench or start seated with one arm pressed against your leg as you curl. There are many different ways.

Here are the steps to performing Yogi Squat Concentration Curl:

1) Stand with your feet heels in/toes out and slightly wider than your hips. Bend your knees and lower your seat toward the floor. Keep going until your hips are lower than your knees, and keep your spine as vertical as possible. Relax your shoulders and keep your feet flat on the floor. (If your heels come off the floor, likely you have tight calves.)

2) Anchor elbows to inside thigh and curl towards your chest working your biceps. Control as you lower back down.

Targets: glutes, biceps

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