Squat technique and extensions - by OsteoPoint Wimbledon
Basic Squat
The ideal squat technique is simple...
- Keep your head up
- Torso straight
- Core engaged
- Send your hips back and down
The easiest way to achieve this without thinking about each element? Place a seat/bench behind you as if you are going to sit on it. When you feel your glutes just touch the surface, power back up. Typically having the psychological/physical cue of the seat leads to a more upright squat technique.
If you want to add more weight other than the traditional barbell on your back...
- Try holding a dumbbell at chest height
- Or two dumbells by your sides
- Or a single dumbbell in one hand to activate the core muscles (a suitcase carry)
After all, your gym activities should replicate life!
.png/:/cr=t:12.41%25,l:0%25,w:100%25,h:75.19%25/rs=w:1080,h:812,cg:true)
Deep Squat
A deep squat is a resting position (honestly!) - try dropping into a deep squat and see how long you can rest like that!
Sit down into a deep squat with your feet slightly wider than your hips.
If you can't fully squat without your heels lifting off the floor, try placing a book or a small weight disc under each heel for support.
Sitting in a squat position is a natural movement for the body, before we had chairs.
Benefits
A deep squat decompresses the spine, stretches tight glutes, and improves hip and ankle mobility.
It is a functional movement involved in many every day activities, including standing up from sitting on a low stool, picking up a heavy box from the floor, or preparing to kneel down on the ground.
Nearly every sport requires motion from the hips, as your hips provide rotational power (for example, think of a golf swing, football kick).
.png/:/cr=t:12.41%25,l:0%25,w:100%25,h:75.19%25/rs=w:1080,h:812,cg:true)
Deep Squat with an Alternating Overhead Arm Reach
Adding in an overhead arm reach makes this a more advanced hip mobility exercise or warm up.
As you're sitting in the squat position, with your legs slightly externally rotated and your elbows inside your knees, reach one arm up overhead. This will gently twist your torso.
Alternate for 3-5 reps on each side.
Benefits
A lovely stretch for your torso and lower back, hips and spine.