OUR EXPERTS SAY

Exercise Training - The Squat

Thursday, 12th January 2012

You regularly hear throughout the gym that there is only one way to do an exercise. Any other way is dangerous or ineffective in what the exercise aims to do achieve. For example take the squat - many people say you must get your 'ass to the grass', a feat that many would struggle to achieve, others say keep feet shoulder width apart, turn the feet wider and turn the toes out. Some claim that if you stray from one of these techniques you are doing the squat wrong. This is clearly incorrect information. That being said there are a few key points to the squat:

  • Try and break 90 degrees off the floor height from knee to hip - This is to apply force through  the muscle (glutes & hamstrings) and not the knees.
  • Keep the chest up high and heel back to the floor with no flexing curve in the lower back - this is to ensure maximal strength in the bottom position of the squat.
  • Do not take the knees over the toe line to the point where you feel a shift to the soleus (bottom of the leg).
  • If you experience any joint pain in the hip or knee then you must adjust your technique as required.

With many of these coaching points there is no room for adjustment whereas others such as feet position, grip and breathing are a more individualised.

For more guidance on squatting speak with one of our fully qualified Personal Trainers who can assist you with any technique issues.

 

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