Free Brain Break1:48

Ember Squats: Squats with Overhead Reach Brain Break

Ember Squats is a 2-minute Brain Break for kids: squats with overhead reach.

Difficulty: Beginner
Energy: Medium energy
Length: 1 minute 48 seconds
Category: Jumping & Landing

Ages: Ages 4–6

Watch the full episode All Brain Breaks

How to do Ember Squats

Keep heels grounded and chest lifted while squatting with arms reaching upward.

Why it helps

Builds lower-body strength and controlled bending and rising.

What the coach says

The words of this video, from its captions.

Before we ride, we have to fuel the fire. First, we need to warm up our legs with ember squats. Step your feet shoulder width apart. Rule number one, lock your heels to the ground. Pretend they are glued down. They cannot lift up. Rule number two, push your chest out big and proud like a superhero. No turtle backs. Rule number three, reach your arms up straight to the sky. And keep your balance. Keep your eyes focused on your hands. Do not let your head drop. Now, squat your bottom down to the floor. Watch me do one first. Proud chest, arms up, bottom. bottom down, and up. See how my heels stayed glued? Okay, we are going to do ten of them together. Arms up, look at your hands. Ready? Drop, and one. Glue those heels. Drop, and two. Superhero chest. Drop, and three. That's four, don't let your head drop, five, six, keep looking at your hands, seven, eight, feel your legs getting warm, nine, we're almost there, and ten. Woo, awesome squats.

Framework alignment

PLAYfun: Balance, Stability & Body Control
SHAPE: Standard 1 — Develops a variety of motor skills
Indicator: 1.2.4

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