Fresh back from my trip to India I have developed a renewed appreciation for the SQUAT!
In many developing countries squatting is a necessary part of daily living! Used instead of public seating, a relaxed position to hang out in and even the required position while using drop toilets!
But why should WE be interested in the squat?
This cheeky little movement is an amazingly efficient exercise that allows us to engage all the muscles in the lower half of our body. When done right a squat will not only target the big muscles of our legs, bum and our core stabilisers but it will also help improve our balance and proprioception which take a centre stage in injury prevention as we get older!
So how can we be sure we are performing a squat properly?
Common Squat Mistakes:
- Knees drawing close together
- Heels coming up off the floor
- Leaning our torso too far forward
- Losing our lower back stabilisation
- Ankles collapsing inwards with weight rolling toward the inside of our feet
Are you guilty of some of these poor patterns?
Proper Squat Form
- Feet shoulder width apart with toes pointing out slightly
- Your knees should track in line with your big toes
- Head and chest forward, maintaining a straight back as you lower yourself down
- Sitting back by hinging from the hips as if someone is pulling your tail
“BUT KATIE I DONT HAVE A TAIL” “DON’T WORRY YOU CAN JUST PRETEND”
- Lower yourself until your thighs are parallel to the floor
- Exhale as you push firmly through your heels when rising
- Squeeze your bum muscles when you reach the top, feeling the weight through your heels and outsides of your feet.
- Remember to keep a slight bend through your knees to prevent locking through the joint.
“BUT WHO WILL HELP FIX BADER’S TERRIBLE SQUAT FORM?”
Check out the video below to see Bader’s transformation
Feel like you still need help?
Call Hands on Health Care at 9949 3017 or book an appointment online at www.handsonhealthcare.com.au to find out more about proper squat patterns or any other rehabilitation advice!