Do you know SQUAT?
Meghan MacPherson, Staff Physiotherapist, BSc.Kin, MScPT, CSCS, Certified STOTT Pilates Instructor
From getting out of a chair to reaching to pick something off the floor requires a proper squat technique to avoid injury. Unfortunately most of us know squat about the squat. It is a functional exercise that everyone should be doing as part of their fitness routine. The squat requires core stabilization, leg and hip strength. Add a barbell or dumbbells and you can recruit every muscle group in your body. Below are some tips on how to perform the proper squat technique.
1) Initiate at the hips, not the knees
When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This is exactly what you want to avoid. Each time you squat you should hinge your hips so that your buttocks moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes. The pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.
2) Look straight ahead
One major mistake people make is looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight. Try picking a spot on the wall to look at and hold your focus there throughout the movement.
3) Proud chest, shoulders back
A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve
4) It's all in the stance
Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstrings, and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized.
5) Don’t forget to breathe
Breathing properly is imperative to proper execution of the squat, as it helps engage your diaphragm (part of your core) which supports the spine. As you are lowering yourself, remember to take a deep breath in, then as you are pushing up, breathe out.
6) How low can you go?
In general, try to shoot for your hamstrings about parallel with the floor, which engages your quads, hips, and glutes. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat or neutral.
Table Of Contents
- THE EDGE
- Do you know SQUAT?
- Stubborn Strains – How to Heal the Hamstring
- Hardcore Core
- It’s All About Balance: The Importance of Dynamic Balance Training With Age
- Question to Pose: An Overview of The Pose Method® for Running
- Stretching the Truth: Clarifying what we know and don’t about a stretching routine
- Take Five – How to Prep for Exercise
My family and I have been going to Toronto SEMI since 1999. We are an active family, involved in numerous sports such as skiing, running, wakeboarding, biking, football, you name it. As such everyone in my family has paid a visit to Toronto SEMI for consultation with the Sports Medicine Doctor, Physiotherapist, Massage therapist or Podiatrist. We have always found the staff to be very knowledgeable, supportive, considerate and available. Sports injuries are no fun but we know we have found a place that we can go to that we trust when we have a problem. I highly recommend Toronto SEMI to anyone.
