Squat 101

May 9, 2020

Who do you think needs to squat?? Squatting is not only for Olympic lifters, or people at the gym working out. It’s for EVERYONE and everyone needs to learn how to do it better!

Do you have pain in your knees or in your low back whenever you have to squat?

Do you have any difficulty getting up from a chair?

Is it worse, when you’re sitting on a soft sofa?

Do you have pain whenever you pick up your baby off the floor and stand up?

Here are the step by step guide towards your S Q U A T goals!

There are many variations on different types of squats (overhead squat, back squat, front squat, hack squat, goblet squat) and each with different stance, depth and focus but GENERALLY, here are some things you need to know before you dive in:

Mobility – Your hips, knees should be able to flex and extend // Your ankles should be able to dorsiflex and plantarflex.
Stability – Your trunk should stack correctly over the pelvis and underneath the head as you descend and ascend
Strength – Muscle activation of the leg should be higher than of the trunk
Alignment – Knees should be tracking according to your feet position (If the feet are turned out, knees should follow. If they are pointing forward, knees should also face forward)

There are 9 steps to progressing to a perfect squat in the video below. Also check out the BONUS video after you have done the work in the first video.