This video is the second in a series of progressive stand up challenges, where I cover regressions and progressions to be able to do various bodyweight movements.
This covers the rollback squat.
The rollback squat involves doing a regular full squat and at the bottom rolling onto your back. This is followed by reversing the movement, rolling from your back, up to your feet, then standing.
Regression: Rollback squat with momentum on boxes of progressive height. Go down as low as you can go, working on lowering that over time.
Standard: Full squat to the ground then roll onto your back. Use momentum, using your body like a spring, to come back to your feet and stand up.
Progression 1: Aim to use less momentum in the rollback squat.
Progression 2: Pistol rollback squat. Instead of using both legs do the same with just a single leg in a pistol squat. You can follow the same box squat principle to work towards the full squat.