Do you find that you’re struggling to achieve the optimum squat technique for you? Squatting, whilst a seemingly simple exercise, requires a lot of coordination and balance, and is impacted upon by you individual anatomical make-up. If you’re someone who has always struggled with achieving a good squat, here are a few simple things that you can do to help:
- Stand with your feet shoulder width (or slightly wider) apart, and toes turned outwards (find that sweet spot for you!)
- Begin by slowly bending your knees and hinging at the hips, and allow your body weight to sink down and backwards (like sitting on a very low seat)
- As you squat, ensure that your knees aren’t progressing too far forwards over your toes and that all the weight is sitting over your heels
- Maintain a neutral spine position i.e. don’t allow your back to sag forwards, but don’t over extend it either. Try squatting in front of a mirror and maintaining eye contact at the level of your knees to help achieve this!
- Once you reach an optimum depth (roughly thighs parallel to the floor), squeeze your glutes and drive up through your heels, and return to the start position. Don’t lock your knees out when you finish your squat!
You may find that your squat is inhibited by your ability to balance. In this case, try straightening your arms out in front of you to counteract the backwards moveme
nt of your body mass. As you get better, try bringing your arms in closer to your body until you can squat with them folded at the base of your neck.
Finally, here are some things to be mindful of:
- Excessive forward movement of your knees over your toes
- Collapsing of your knees inwards (this could be a sign of weakness in hip muscles)
- Pain in any joint that is exacerbated by a squat
If you suffer from knee pain when squatting, check out our blog post here, and book an appointment with us today!
If you’re looking to improve your squat technique, check out our rehab room services here!