Proper squat form free#
If you are unsure about what any of these are, please feel free to reach out to me for more details.įurthermore, strengthening the abdominals, specifically the lower abs, will promote proper squat mechanics. Other exercises that can help strengthen the lower body are flutter kicks, butt blasters, clams, and fire hydrants. When on this machine, please keep in mind all the squat mechanics that were talked about at the beginning of the article. This is more or less a seated squat that will help take pressure off the back. Seated Leg PressĪnother great option for some injured folks is the seated leg press. You could do a static bridge, and practice holding for X amount of time. You could utilize a stability ball or bosu. You could put weights or plates on your thighs during the bridge. You could hold weights above your chest and even add a press. With this being said, there are many ways to progress glute bridges. You should feel no strain on the neck or shoulders.
The closer you can move your heels to your body, the more your glutes will be forced to engage. Glute bridges are a great way to tone and shape the lower half of your body. Please note: I am not a doctor, and if you are injured please clear any and all exercises with your MD before attempting any type of exercise.
What If Squats Aren’t An Option?įolks with knee, back, and joint injuries (along with other injuries as well, I just named a few general ones here) might not be able to healthily perform squats.Īnd that’s totally okay! Squats are a great lower body exercise, but they aren’t the only ones out there. This will greatly reduce one’s risk of injury. Lastly, if you are still unsure of your squat form, it’s important to stick to bodyweight squats until you feel more confident. This will help train the body on proper knee placement and strengthen the muscles around the knees. If you are having trouble keeping your knees over your toes, it’s a good idea to place a moderate-heavy resistance band above the knees during your squats. This should help to ignite the hamstrings and glutes. If you are having trouble engaging your hamstrings/glutes and/or getting your weight on your heels, I highly recommend placing a 1-2 pound plate under each of your heels and performing your squats on the plates. Keeping your weight on your heels, in my opinion, allows for the most comprehensive muscle engagement and for all major muscle groups of the lower body to tone and shape. If you shift your weight to your heels, and can slightly lift your toes, then you are not only engaging the quads, but also your hamstrings and glutes. If your knees land in the middle of your laces or shoes, then you are primarily engaging your quads during your squats. In this position, you are increasing your risk of a knee injury.
If your knees are blocking all of your feet and you cannot see your toes at all, then your knees are too far over your feet. To help with weight displacement, when squatting look down at your feet and knees. Furthermore, your weight needs to be properly displaced. They should not be touched or placed outside the feet. Pay careful attention to your knees as well. Many individuals stick their chins out when squatting. The body is tall and the pelvis is not tucked under or pushed out.Īlso, it’s important that when one descends into their squat that the chin remains tucked. This means that all three parts of the spine (cervical/neck, thoracic/middle, and lumbar/lower back) are stacked nicely on top of each other. Proper Squat Formįirst and foremost is to keep a neutral spine.
Proper squat form how to#
In this article, I will go over proper squat form, give a few tips on how to get the most out of your squats, and provide exercises that can shape/tone the lower half of one’s body if squats are not an option. Furthermore, some individuals that are severely injured should avoid squats altogether.
I have known other folks that have injured themselves due to practicing improper form on the squat rack. Many seem to only build up their quads with squatting. Tips For Getting the Most Out of Your Squats
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