Strength side - the squat
- Oct 5, 2021
- 2 min read
Continuing on with the Strength series, I’d like to jump into the first of the 7 functional movements. The squat - my favorite. This, as the saying goes, is the best bang for your buck! One movement that effectively works your glutes, quadriceps, hamstrings, abdominals and calves.
Squatting is actually an innate movement. Observe a toddler and you’ll lose count of how many times they squat and stand while going about their business. Unfortunately, the ability to perform this movement effortlessly diminishes with age and a sedentary lifestyle. But the good news is that you can retrain your body to perform this movement. This really is an essential movement - from sitting down and standing to lifting heavy objects - we need to be able to do this with good form.
Setting up for the perfect squat:
Stand with your feet slightly wider than hip width and planted firmly on the ground.
Ensure your weight is distributed evenly through the heels & balls of your feet.
Keep your hands in front of you or place them on your hips.
Pick a spot in front of you and look straight ahead. (Do not look at the ground or up at the ceiling.)
Performing the squat with good form:
Bend at your hips and push your butt back. Keep pushing backwards as your knees begin to bend.
Squat down until your hip joint is lower than your knees.
Push the ground away from you to stand up tall. Squeeze your glutes at the top to achieve a full lockout.
Repeat this movement.
Additional Tips
Squat only as low as you comfortably can while maintaining good form and staying pain-free.
Keep your core engaged and your entire body tight throughout the movement.
Keep your chest up and your spine in a neutral position.
Make sure that your knees do not cave in towards each other. If this occurs, push your knees out (but not wider than your feet).
Play around with your foot positioning. A small change such as slightly turning out your feet may feel more comfortable. This varies from one person to another.
Once you’ve got this down, aim to do three sets of 8-10 repetitions at least 3 times a week.
There are several squat variations that include weights & other equipment as well as stance variation. More to come on this!
I came across this ad a few months ago. I know it's not the season but I thought the message is apt given the topic on strength training. Enjoy! 😉
And please ↓ share ↓ with one other friend who might find value in this 💌
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