Squatter’s Rights

Squatter’s Rights

Don’t believe the fitness myth that squats are bad for your knees. Most people don’t squat because it’s hard, uncomfortable and – at times – nauseating. But when done correctly, squats are quite safe and can actually be a deterrent to knee injuries.

 

How To Do a Perfect Squat:

  • Warm up thoroughly with some light cardio and a series of dynamic stretches that focus on hip and leg mobility.
  • Stand with your feet hip-width apart or slightly wider and turn your toes out a bit. This helps your knees stay over your toes and prevents them from tracking inward.
  • Stand with your bodyweight on your heels. You should be able to wiggle your toes at both the top and bottom of the motion.
  • Keep your back straight, your shoulders back and your head neutral to protect your spine.
  • Inhale before you start and hold your breath briefly as you descend. This increases intra-abdominal pressure to help stabilize your spine and core.
  • Send your hips backward first, then follow by bending your knees. This helps concentrate the weight on your heels so you don’t tip forward and lose your balance.
  • Descend slowly, using perfect form and control, until the crease of your hips drops below your knees or until you bottom out.
  • Exhale and explode out of the bottom, driving through your heels to return to standing.
  • Gradually increase the weight load to improve strength and solidify movement patterns.

anatomy-of-the-perfect-squat

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s