Ready To learn How To Squat Properly?
There are many leg exercises one can do in order to strengthen, stretch, and add muscle to the legs. There’s an equally great number of machines and contraptions available to aid you in your mission of leg improvement. The squat, is not only a great movement, for those capable of not only doing them, but benefiting from them. The squat is a compound movement, which simply means that a lot of different muscles are being used simultaneously. It’s a great leg exercise but because of the demands it places on the body, may not be for everyone. If you tight hips, glutes, abductors, a weak core, etc, a leg press would be a safer alternative. If you are a candidate for them, and want to learn how to squat safely, read on.
If you’ve determined you are ready to learn how to squat properly and effectively, start gently with an empty bar. Duck under the bar and let it rest comfortably on your traps. Step back and get into a hip width or slighter wider stance. Engage your abdominal region and lower yourself down all the while pushing backwards through your hips so as to ensure your knees never cross over the plane of your toes. Once you’ve reached 90 degrees, press back up through your heals. Your back should never bend and your heels should never leave the ground.If you press through your toes, or the balls of your feet, you will be putting an unnecessary strain on the patella insertions, and thus straining and endangering your knees.
Remember, this is an exercise that a lot of people have gotten hurt doing as it’s a complicated movement, and thus very little margin for error. Frankly, not everyone should even attempt to squat, and as long as I’ve been an Austin personal trainer, I have only had a small percentage of clients perform the squat. Practice with light weights and not only observe your form, but listen to your body. If your knees or back says stop, then stop. Leg presses, amongst many other exercises, as well as a good measure of corrective flexibility, will get you ready to squat later on down the road. As with anything in the fitness arena, there is always more than one way to accomplish something, and what works for someone else, may not be as effective or as safe for you.
Ready to Get Started?
Andy
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