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Awkward Pose


  • From a Squat position, lift the heels off the ground to shift your weight forward.
  • Place your weight on the balls of the feet.
  • Lower the pelvis and straighten the spine.
  • Pay attention to the shoulders and release them down away from the ears.
  • Keep the arms activated.
  • Continue to lift the heels higher.
  • Sit down lower, while keeping form.
  • Maintain balance and remember to breathe.


General and Boxing-specific Benefits

The Awkward Pose is an extremely challenging posture. The participant must draw significant energy from the thighs and coordinate both ascending and descending movements simultaneously. It warms up the body, develops balance, and builds strength in the quadriceps.

Cautions and Modified Versions

Participants with knee pain or injury should avoid bending the knees too deeply and activating the legs only by slightly lifting the heels up. See Low Squat.

Anatomical Focus

Spine/Core: Rectus abdominis, erector spinae, teres minor, infraspnatus,

Upper limbs: Deltoids, triceps, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Soleus, tibialis anterior, hamstrings, quadriceps, gluteus maximus/medius/minimus,

Study and Reflect

What do you find most challenging about the Awkward Pose? At what point is it easy to lose form? Try coordinating the lift of the heels with the dip of the body and lengthening of the spine. What else could you do to improve your endurance in this pose?


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