Squats: The most fundamental movement

My Ode to the Squat:

  • The movement you do the most everyday without thinking about it. (The movement you take for granted until you have knee pain, or you are very sore from a workout full of squats…anyone need help up from the toilet? 🙂 )
  • The most powerful exercise to improve the functionality of the lower kinetic chain.
  • One of the best exercises to strengthen and tone the muscles in the legs, butt, and core.
  • It not only strengthens the lower body– It challenges your cardiovascular system!
  • Improves balance and joint stability.
  • An exercise you don’t need any equipment for–you can do it anywhere, anytime.

Below is an instructional video of how to perform a squat safely and effectively.

Click on the link:

Intro to Squats

10 steps to your perfect squat!

(This is just a basic squat, there are many variations that I will show you in an upcomming post)

  1. Stand with your feet hip-width apart or wider–your preference
  2. Turn your toes out slightly if it feels better to you.
  3. Inhale, tighten your core by drawing in your bellybutton toward your backbone.
  4. Hinge from your hips, keeping your weight over the middle of your foot.
  5. Keep your back straight (but not straight up and down).
  6. Look straight ahead, not down at the ground, to maintain good posture.
  7. Bend your knees as far down as you can while pushing your knees out so they don’t go toward each other. (Knees should stay right over your feet)
  8. As you descend, raise your arms out in front of you for balance.
  9. Now at the bottom of the squat, contract the muscles in the backs of your legs (hamstrings and gluteals) to stand.
  10. Exhale

I will be posting a more in-depth description of how to troubleshoot your squat soon for those of you who are still having trouble with it.

Try it out and start incorporating squats into your exercise program and reap all the benefits!

Best,

Danah

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