Official Website of Sarah E. Rippel, BS, CPT, FMS

-The Wave Squat-


The kettlebell wave squat is an excellent drill to improve hamstring flexibility and hip mobility!  I included it in my warm-up today and wanted to share it with those of you who may have never seen it.  I’m using a 12kilo kettlebell in the video, but you don’t need a lot of weight to benefit from the movement.  

Main pointers:  

Keep legs straight as you hinge forward from the hips.  Don’t round your back as you bring your chest towards the floor.  You’ll feel the stretch in your hamstrings.  Once you reach the limit of the stretch, drop your hips towards the floor into a squat.  Pull your shoulders back and lift your chest.  Use your elbows to press your thighs apart, stretching the groin.  Stand up and repeat!

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4 responses

  1. Hey Sarah, Looks cool. Why is it called a “Wave Squat?”

    December 22, 2008 at 7:13 pm

    • Hey John! It rocks! I have no idea why it’s called a “Wave Squat,” though! It’s yet another drill I picked up from Art of Strength. TRY IT!

      December 22, 2008 at 7:17 pm

  2. Sarah,
    It’s very similar to a (n unweighted) drill that Gray Cook uses called the toe-touch-squat-stand … great stuff!!

    December 23, 2008 at 8:31 am

    • Yes it is! I have used that drill with clients too! Gray Cook is awesome 🙂

      December 23, 2008 at 2:06 pm

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