The Perfect Squat
Squats are one of the most functional movements in our lives
Since we discovered our ability to squat as babies, we have done so, but as we get older its important to maintain correct posture and stance when performing squats, to not only get the most out of the movement, but to also minimize the risk of injury.
As the squat utilises more than one joint, it is classified as a compound exercise. A simple bodyweight squat uses almost every muscle group in the body – and if weight is added to the equation, it is a great functional exercise to strengthen your core, legs and back while increasing joint strength.
How to:
1. The Setup – Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward.
2. The Look – Look straight ahead and pick a spot on the wall or in the distance to focus on. Focus on this point for the entire squat, not looking down at the floor or up at the sky.
3. Lower phase– As you begin to lower into the squat bring your hands up to be parallel to the ground. Keep your spine in a neutral position. This step is best described in two movements:
Imagine your about to sit down onto a stool, this will ensure your spine remains in a neutral position and you wont accentuate the natural curve of your back or hunch as you lower.
Then finally lower in this position until your quads are parallel to the ground. Note: ensure your knees do not go over your toes, causing the weight to shift from the heel to the ball of your foot.
4. Raise phase – once your quads have reached the parallel position, its time to return to the standing position. This is done by driving through your heels, engaging your core and raising to the standing position. Note: remain conscious of the weight remaining at the heel and the knees not bending inwards during the raise.