about the squat
The squat is more than an exercise for your butt. It is a movement pattern we perform in everyday life. Whether you're squatting to get into the bottom cupboard or to sit in your chair you perform a version of this movement everyday. When performed properly we use the glutes (butt), the quadriceps (the front of the leg), the hamstrings (the back of the leg), the erector spinae (the lower back), among many other smaller muscles that stabilize the knees, hips, and spine.
Don't squats hurt the knees? It can hurt the knees if done at too high an intensity, too often, if done improperly, or if a condition exists that squatting can aggravate (such as knee replacements or past injuries). However, squats on their own are not dangerous, and can strengthen the knees and hips and carry many additional benefits as well. The squat utilizes the very largest muscles in the body and as such burn the most calories and raise the heart rate. Of course let us not overlook the benefit of a nice shapely backside.
There are many, many, many versions of the squat. They also have some additional benefits. We will not be covering those here. Those variations while fun and effective will be more fun, safe, and effective after you've mastered the standard squat. Also remember the purpose of this program is to gradually incorporate exercise into your lifestyle. What you'll find is even though adding one exercise in at a time takes longer to get full workout in, it will make it easier to build the habit. When performing workouts on your own, accountability becomes a crucial element. It is much easier to get in the habit of performing one exercise each day than it is to incorporate an entire workout.
Don't squats hurt the knees? It can hurt the knees if done at too high an intensity, too often, if done improperly, or if a condition exists that squatting can aggravate (such as knee replacements or past injuries). However, squats on their own are not dangerous, and can strengthen the knees and hips and carry many additional benefits as well. The squat utilizes the very largest muscles in the body and as such burn the most calories and raise the heart rate. Of course let us not overlook the benefit of a nice shapely backside.
There are many, many, many versions of the squat. They also have some additional benefits. We will not be covering those here. Those variations while fun and effective will be more fun, safe, and effective after you've mastered the standard squat. Also remember the purpose of this program is to gradually incorporate exercise into your lifestyle. What you'll find is even though adding one exercise in at a time takes longer to get full workout in, it will make it easier to build the habit. When performing workouts on your own, accountability becomes a crucial element. It is much easier to get in the habit of performing one exercise each day than it is to incorporate an entire workout.
proper form
The importance of proper form can not be overstated. A few things to look for is:
If you are free of those issues then you can proceed to this weeks program. In addition to proper form there are a few things you want to make a habit of doing:
- The ability to reach a 90 degree depth when lowering into the squat without pain
- That the heels stay in contact with the floor the entire time. If the heels lift
- Excessive forward lean (look at the angle in the video)
- Knock knees (bowing in), or knee varus (knees bowing out)
- If the toes turn out when squatting
If you are free of those issues then you can proceed to this weeks program. In addition to proper form there are a few things you want to make a habit of doing:
- Inhale as you lower into the squat
- When returning back to the top focus on driving with your mid to rear foot (never with the balls of the feet)
- Exhale as you drive through the mid-rear foot, and
- Tighten your abs
- Don't lower into your second squat until you're are completely upright