Squats

Technique!

The squat trains the body to efficiently open the hip, one of the most fundamental and functional movements in athletics and life. It is also the precursor to many of the more complex and explosive movements like the Olympic lifts and kettlebell swings.

The following four step process explains this exercise. Please read through the squat technique thoroughly before attempting any exercises and return frequently for a refresher. Study the graphics as they show the key points to this workout technique.

Use the cues: Heels, Hips, Hands to properly execute a full range of motion (ROM) squat.

STEP 1 – Starting Position

Heels are shoulder width apart with toes pointing out somewhat. Weight is balanced over the full foot.

Hips are fully open, think of this as simply ’standing up’.

Hands are down, in front of the body.

STEP 2 – Push back the hips

Heels – Bodyweight is almost exclusively transferred to the heels.

Hips push back slightly with little or no bend in the knee.

Hands begin to come up to about the level of the chest.

STEP 3 – Sit back

Heels continue to absorb the full body weight.

Hips drop down as the knees bend until hips and knees are at the same level.

Hands come up in front of the body to ensure that the chest stays up.

This is the most important position in the squat. Pay special attention to the angle and location of your knees. Imagine that you can see your skeleton. Measure the angle of your thigh bone to your calf bones. This angle should be less than 90 degrees. Your knees should also be over your toes, but no further. If your knees jut out beyond your toes, this creates a damaging stress on your knees.

STEP 4 – Stand up

Heels – Push off of the heels, contracting the glutes and hamstrings.

Hips rise up to fully open.

Hands drop back to starting position.

Repeat steps 1 through 4 as often as recommended, paying close attention to the cues – Heels, Hips, Hands.

Scaling

Make it Easier:

• Limit range of motion.
• Use a cane, dowel, or countertop to assist. Prop up the cane or dowel in front of you, or hold on to the countertop, and steady yourself as you lower your hips to the “Sit Back” position.
• Execute all squats from a single set in multiple attempts (instead of 25 at one time, do 5 sets of 5).
• Really having trouble? Have a partner hold your hands and help steady you as you lower yourself on to a bed or chair. Then have them help you up again. Remember, the technique is what we are looking for here, so it’s best if the bed or chair is about the same height as your knees.

Make it Harder:

• Increase cadence while still adhering to good technique.
• Wear a weight vest.
• Execute all squats in one attempt (instead of 4 sets of 25, do 100 at one time).
• Widen or narrow your stance to target different muscles.

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All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

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