Pails rails hip flexion squat
To perform PAILs and RAILs for hip flexion in a deep squat, begin in a deep squat position with your feet shoulder-width apart and your thighs parallel to the ground or lower. For PAILs (Progressive Angular Isometric Loading), press your feet and knees into the ground, creating tension and engaging your hip flexors for 10-15 seconds. For RAILs (Regressive Angular Isometric Loading), attempt to lift your feet and knees off the ground against the resistance, holding for 10-15 seconds. Focus on maintaining proper form and a controlled pace throughout the exercise.