1. Start with the feet shoulder width apart and in a comfortable stance. At this point we want our toes facing forward or a (very) slight turned out foot. In this position we are creating proper alignment of the joints to take advantage of our ability to move.
2. Keeping the base of the big toe, little toe and heel down through out the squat. If we apply too much pressure onto the front of the foot our heels may rise and increase the overall load onto the knees which could induce pain or discomfort. Keeping the forefoot down ensures balance in the muscle collection of the thighs as we sink into our squat or push through up to the top.
3. Lead with the hips as if you’re looking to sit in a chair. By pushing the hips back and hinging we now control the squat with our power muscles through out the movement. This initiates the hamstrings and gluts to “activate” and provide balance in muscle activation.
4. As we sink into our squat, keep the shins as vertical as possible for as long as possible. By doing so we ensure muscle balance through the movement, are able to keep the pressure out of our knees, and allow feet to remained grounded.
5. Keep the knees apart! Driving the knees apart can be assisted by having the feet grounded and providing a slight external rotation pressure into the floor. This will create more of a stabilized feeling within the knees during performance of the squat.
6. Keep the chest up and gaze forward. When fatigue kicks in, gravity tends to win. Shoulders round forward, the low back starts to flex, and the chin starts to drop. By keeping your arms parallel to the floor through out the movement we can maintain solid posture through out. This requires mid-back mobility and low back stability.
7. Now all together! Ensure these rules are in place, where our hips and chest rise and fall as one. Once comfortable at one speed why not change the speed to master the squat? Quick squats, slow squats, changing the surface, adding resistance bands or even static holds are some of my clients FAVORITE exercises!
Remember: Squatting should be PAIN FREE! When working on technique, start barefoot!
