SQUATS

The Squat is a fundamental movement that mimics going from sitting to standing and vice versa. In some countries chairs aren’t available, so to eat, work and sit, the squat is used instead.

Points of performance

Set up:

➡️Feet shoulders width apart

➡️Toes 30 degrees out to the side

Movement:

➡️Initiate movement with hips going back and down

➡️Knees tracking toes during descent

➡️Chest upright with neutral spine maintained

➡️Weight stays through heels with heels remaining on the ground at all times

➡️Once hips are level to knees or below come back into full extension of the knees and hips by standing upright

Squat depth and mobility for some can be a bit tricky.

That’s where tactile cues are useful for helping to build awareness of depth that is needed. This is something that can be taken and used in other movements during training.

Another great way to increase squat depth through improving mobility is squat holds. Regular holds building from 1-6 minutes (coming out and back into it if needed) over a period of weeks is enough time to facilitate improvement.

Initially, if you struggle to do it without falling back, you can use a weight to counter balance yourself.

It takes TIME AND TRAINING.

Tips

👉🏻 Video yourself from the side to assess if our movement is correct and compare over time.

👉🏻 Check your movement is correct before loading weight.

👉🏻 Running trainers are horrible for squats, practice in flat shoes or bare feet.

I hope you found this useful!