Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

FREE SHIPPING!

Free shipping for orders over $50

Executing the Heiden Squat

This is an excerpt from Hockey Anatomy by Michael Terry & Paul Goodman.

Heiden Squat

Execution

  1. Assume a squat base with feet shoulder-width apart.
  2. Lower the chest until it is parallel to the ground.
  3. Clasp the hands behind the back at the lumbar spine.
  4. Keeping the chest down, squat by bending the knees to lower the body.
  5. Descend and ascend rapidly during each squat.

Muscles Involved

Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus, gluteus medius

Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), erector spinae (iliocostalis, longissimus, spinalis), gastrocnemius, soleus


Hockey Focus

Hockey, and specifically skating, relies on joint angles. The Heiden squat puts the lower extremities into an extreme position. It enables the body to accumulate high levels of lactic acid and bend correctly at the hips, knees, and ankles at the same time. The chest-down position limits the range of motion in order to keep stress on the lower limbs. It also strengthens the lower lumbar spine, which maintains proper skating posture when the chest is brought upright.


Variation

Lateral Heiden Squat

Assume the same starting position as the Heiden squat. On each squat, step slightly out to the side to widen the base and then return to the starting stance.

More Excerpts From Hockey Anatomy