Fitness Tip: Proper Squat Technique

Last week I expressed the importance of incorporating functional movement patterns into your workouts: Squat, Hip Hinge, Push and Pull. In my opinion, the most important exercise that everyone will perform on a daily basis is the Squat. We all need to perform proper squat technique to prevent injury. A few daily activities that we frequently perform the squat movement: sitting down in a chair, getting up out of a chair, get in and out of a car, using the toilet…..the list is endless.

Proper Squat Form:

Step 1: Foot position: Stand with feet a little wider than hip width, with toes slightly tipped out. Depending on a clients flexibility and mobility, foot placement may differ slightly and toes may tip out closer to 30%.

Step 2: Drive your hips back, bending at the knees and ankles and pressing your knees slightly open. Keep your knees in line with your toes and don’t let your knees cave in.

Step 3: Sit into a squat position while still keeping your heels and toes on the ground. Think about keeping your heels “glued” to the ground and this will keep more emphasis on your glutes. Keep your chest up and shoulders back. Do allow your torso to tilt naturally as you squat. Just don’t collapse your chest or round your shoulders forward.

Step 4: Strive to eventually reach parallel, meaning knees are bent to a 90 degree angle. Go as deep as you feel comfortable while keeping your form with tension still on hamstrings and glutes and NOT lower lumbar.

Step 5. Press into your heels and straighten legs to return to a standing upright position. Always remember to keep core engaged, controlled breathing and don’t hold your breath.

Focusing on how to do a proper squat will help keep you safe while helping your body perform everyday activities more easily.

 

Come to our Technique Tuesday Clinic. This week's topic: FRONT SQUAT
FREE technique class teaching functional movements. Sign up at the Fitness Desk.

Please feel free to reach out to me, or our Wellness Coach Beverly Birnbach with any questions you might have on obtaining proper squat techniques. We are happy to assess your squat pattern and offer direction to improving your functional movement.

Yours in health & wellness
Kelli Mokeler, Fitness Director
[email protected]