Do you also know that you do squats with your course, but the participants bend their knees inwards, their backs are round, so everything is not good for your health? The exercise instruction “Keep your back straight, keep your knee above your ankle” simply cannot be implemented by the participant?
Here is a solution how I approach the problem, you need a water bottle and a TOGU Flexvit Mini Band. The Mini Band should be placed around the thighs just above the knees. Hold the bottle between both palms. The exercise instruction from me is then always
“Use your thighs to build up pressure against the resistance of the Mini Band. Hold the water bottle tightly in front of the upper body so that the bottle touches the body along its entire length. Now get down on your knees and shift your weight backwards on your heels, like when you sit on a chair.”
What happens now? By pressing your thighs against the resistance of the mini-band, your knees do not bend inwards and remain approximately above the ankle. Because the drinking bottle rests against the upper body in its entire length, the back remains largely straight. With these small aids you can help your participant to avoid the most serious mistakes in the squat. If you have more advanced participants who want to put more weight on your body, you can replace the water bottle with a dumbbell.
Author: Markus Kiock
-
70 Years of TOGU – Seven Decades of Ball Manufacturing by Lake ChiemseeHow two brothers in Prien-Bachham by Lake Chiemsee developed the first seamless play ball in 1956 – and turned it into a family business that is now run by the third generation and inspires movement around the world.Mehr lesen -
Neurofitness: Why Training Your Brain May Be One of the Smartest Investments in Healthy AgingWhen people think about fitness, they usually focus on muscles, strength, or endurance. But every movement we make starts somewhere else first: the brain.Mehr lesen -
Balance Can Be Trained – And It’s More Important Than EverWhen people think of balance training, they often associate it with older adults or rehabilitation programs. In reality, balance is a fundamental component of nearly every movement we make—regardless of age.Mehr lesen -
Why Muscle Strength Is a Key Biomarker for Healthy AgingFor many years, blood pressure and cholesterol levels were considered some of the most important indicators of overall health. Today, however, research is increasingly highlighting another powerful predictor of healthy aging: muscle strength.Mehr lesen -
Longevity Starts with Movement – Why Strength and Balance Are Essential for Healthy AgingMore and more people want not only to live longer but also to remain healthy, active, and independent for as long as possible. This is the core idea behind longevity: it is not just about extending lifespan, but about increasing our healthspan—the years in which we maintain physical and mental well-being.Mehr lesen -
A day full of activity, learning, and hands-on experienceSpecialist Workshop: Movement Competence in Canine Therapy – Holistic Concepts for Rehabilitation, Training, and Sustainable Performance on 29.04.2026Mehr lesen -
TOGU Medicine Ball Classic: The Athletic Tool for athletesMore power, more control – why the TOGU Medicine Ball is a must-have in athletic training You train hard. You want results. And you know that the right tools make all the difference. The TOGU Medicine Ball Klassik is no nostalgic relic from the gym class era – it's one of the most effective pieces of equipment for explosive strength training, coordination, and functional athleticism.Mehr lesen -
Unter der Lupe: TOGU® Brasil - mehr als nur ein FitnessbegleiterHeute testen wir für Euch die TOGU® Brasil. Ihr kennt diese kleinen stacheligen Kiwi-großen, mit Gewicht gefüllten Dinger vielleicht aus dem Fitness-Bereich oder aus dem Rückentraining. Aber diese kleinen Brasil lassen sich auch wunderbar in der Psychomotorik einsetzten, das möchten wir Euch heute gerne aufzeigen.Mehr lesen -
TOGU: Moving Together for Health Day 2026 – Inspiration, exercise, and powerful motivation for an active lifestyleMovement connects, inspires, and creates new energy – that is exactly what the TOGU Together for Healthy Movement Day 2026 is all about on Saturday, October 17, 2026 in the Priental Hall in Aschau im Chiemgau.Mehr lesen -
TOGU at therapie MÜNCHEN 2026The therapy MÜNCHEN 2026 brings together the therapy industry from Southern Germany, Austria and Switzerland on 19 and 20 June 2026 and sets important impulses for practice, training and rehabilitation.Mehr lesen -
TOGU Trainings-Charts – inspiration for your workoutWho doesn’t know this? You plan to train regularly – but in everyday life, orientation is often missing. Which exercises fit which goal? How do I combine stability, strength, and mobility in a meaningful way? And how do I make sure that I use a product like the Jumper, the Aero Step, or the Redondo Ball really effectively?Mehr lesen -
TOGU Tai Chi Ball – Fluid Movement and Inner BalanceThe TOGU Tai Chi Ball is more than just a training device – it becomes a gentle point of connection between your hands. With its soft shape, it promotes the smooth, circular movements that define the essence of Tai Chi and helps improve coordination, balance, and mindfulness.Mehr lesen