Back To The Basics #1: Proper Execution of the Squat & Variations

The squat uses most of the major muscle groups in the legs including the glutes, hip flexors, quadriceps, hamstrings and even the muscles in the lover leg like the tibialis and muscles in the calf. It also activates the core, erector spinae and the abdominal muscles, for stability.

Before getting into your workout always remember to warm-up with some movements that increase the heartrate slowly and get blood and oxygen out to the muscles preparing the body before executing the exercises. After completing your workout, end with stretching the muscles used in the workout. Warm-up and cool-down may take 5-15 minutes, depending on age and fitness level. Make sure that you are mindful and present when executing the movements. Never move into any new pain. Always start small and work into larger range of motions building up to your full range in the motion to help prevent injury. Once you are warmed up let’s get started!

Stationary Squat

Start by standing with feet parallel and hip to shoulder-width apart. Keep a straight line from the crown of the head to the tailbone and from shoulder to shoulder. With core engaged move hips back transferring weight into the heels. Keep knees behind the toes and lower the hips. Arms may extend forward for balance. Press through the heels to return to a standing position.

Too Difficult?... add a chair.

Place a sturdy chair behind you making sure that it is secure and will not slip. Start by standing with feet parallel and hip to shoulder-width apart. Keep a straight line from the crown of the head to the tailbone and from shoulder to shoulder. With core engaged move hips back transferring weight into the heels. Keep knees behind the toes and lower the hips to touch down as if going to have a seat in the chair. Arms may extend forward for balance. Press through the heels and return to standing a position.

Too Easy? … add overloading one leg.

With arms overhead and palms facing each other, raise one heel off the ground to the ball of the foot or extend one leg straight with heel on the floor, overloading opposite leg as if a single leg squat. With core engaged move hips back transferring weight into the heel of the overloaded leg. Keep the knee behind the toes and lower hips. Arms may extend forward for balance or remain overhead. Press through the heel to return to a standing position.

Squat Down & Reach Up Variation

Start by standing with feet parallel and hip to shoulder-width apart. Keep a straight line from the crown of the head to the tailbone and from shoulder to shoulder. With core engaged move the hips back transferring weight into the heels. Keep knees behind the toes and lower hips. Reach fingers down toward the ground. Fingers may touch the ground for a deeper squat. Press through the heels to return to standing position. After returning to standing position, raise up on toes lifting heels off the ground and raising arms overhead for additional balance challenge and range of motion.

  

Too Easy? … add plyometrics

Start by standing with feet parallel and hip to shoulder-width apart. Keep a straight line from the crown of the head to the tailbone and from shoulder to shoulder. With core engaged move the hips back transferring weight into the heels. Keep knees behind the toes and lower hips. Reach fingers down toward the ground. Fingers may touch the ground for a deeper squat. Press through the heels, raising arms overhead accelerating up adding power to create a jump off the ground then decelerate, controlling the landing and easing back into the squat.

Blog post by Ally Wilson.