Wednesday, September 11, 2013

A Proper Squat!

My morning group reformer class was working on squats today and it got me thinking how difficult a good squat is to do. 

Most of us flex our knees too much (instead of our hips) and put undue pressure on that knee joint.  Take a look at the image below.  Ms. Robot is doing a perfect squat.  Her knees are bending but her knees are situated directly over her foot and the TENSION is in her, ahem, ASS, with assistance from the abdominals.  The work is not in her knees, not in her low back (pulling your abdominals in and keeping your shoulders down will prevent that low back arch).  If you are new to squats, place a chair under your butt and act like you are actually sitting in that chair and keep the TENSION in your ASS all the way down and up.  You actually may sit in the chair at first!  Make the range of motion small and slow and really try to only feel this in your ASS and abs. 

Incidentally, while searching images tonight I noticed many images of squats showing hips lower than the knees.  I totally disagree with that version of a squat.  Too many chances for knee and back injury.  Keep the hips slightly higher than the knees.  And, feel it in that ASS!!

http://media.tumblr.com/3d9115e49b916d726ac5e002e0f3b536/tumblr_inline_mkjbnoYYmp1qz4rgp.png

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