The squat is essential to your well being. The squat can greatly improve your athleticism and help to keep your hips, back and knees sound and functioning into your senior years.
The squat is no more an invention of a trainer or coach than is the hiccup or sneeze. It is a vital, natural, functional, component of your well being. The squat in the bottom position is nature’s intended sitting position. And the rise from the bottom to a standing position is the bio-mechanically sound method by which we get there. There is nothing artificial about this movement. You are already squatting every day. Every time you go to the bathroom and get on and off the toilet. Every time you sit and stand from a chair. It is a totally natural part of you life already.
How to squat
Here are some valuable cues to a good squat. Some will encourage similar behaviors.
Start with the feet shoulder width apart and toes turned out slightly.
Keep your head up and looking a little above parallel.
Keep your back flat
Keep midsection very tight
Send your butt back and down
Push your knees to the outside so they track over the baby toes
Don’t let the knees roll inside the foot ever
Keep the weight in the mid foot
Lift your arms out and up as much as you can while you descend
Don’t let your lumbar curve surrender as you settle into the bottom position.
Make sure your hips are below the knee. Break parallel with the thigh.
Squeeze your glutes and hamstrings and rise without leaning forward.
Return to the top in the same path as you descended.
At the top, stand as tall as you can making sure your hip and knees are fully extended.
Want to learn more? The "No Sweat Intro" is a private, free consultation where you can chat with a coach about your fitness goals, how to achieve those goals and how to get on the road to awesomeness. You’ll get a chance to see our facility and learn a bit about our methods and philosophy.