The Basic Squat And How To Perfect Your Technique | Personal ...

This week we have a special guest blog from another one of our fabulous Vancouver personal trainers,?Cassandra Kruger!

Though the squat appears to be a relatively simple and common fitness exercise, there are actually many protocols to adhere to when performing this movement. For individuals who may have difficulty with the squat, there are a variety of possible solutions to correct their form.As a personal trainer at Momentum Fitness, I would venture to say that I have taught the exercise technique of the squat and its numerous variations thousands of times! The movement description is as follows: Keep feet hip width apart with knees tracked forward Maintain a neutral spine, stabilizing with the abdominal muscles Look ahead Inhale and move hips back and down, maintaining a neutral spine, with a?slight curve in the lower back (like sitting into a chair) Hold chest up and out Drop hips no lower than thighs which are parallel to the floor (90 degrees) Knees should track roughly over the second toe during decent Exhale as you return to a neutral position

Photo Courtesy of sanchom

Muscles used:

• Agonist ? Quadriceps/Gluteus Maximus
• Synergist ? Hamstrings
• Stabilizers ? Core Muscles

As mentioned earlier, however, incorrect technique is widely prevalent and many?individuals may find it extremely challenging to learn and perform this exercise?properly. Personal trainers and those who exercise independently should consult?this list of common errors and the possible solutions in order to perfect the squat.

Body positioning to look for/and possible solutions:

1. Knees forward of toes?- ensure a slight lordotic curve in the lower spine and?tilt the pelvis anteriorly, retract shoulder blades; as a trainer, put a board/?hand in front of the client?s knees or have them do a squat facing the wall.
2. Bending too far forward?- squat facing the wall with only a few inches in?front of you so that you must face the wall and your upper body is unable to?bend forward.
3. Knees collapsing inward?- put a resistance tube around the legs slightly?above the knees and push the knees outward. Do not use a ball, as this may?only add to the incorrect positioning.
4. Feet collapsing inward?- put a thin stick under the instep of the feet.
5. Rounded upper back?- retract shoulder blades and open the chest and shoulders by holding a stick behind the upper back(trapezius).

Stretching your calves (gastrocnemius/soleus), quadriceps and hamstrings and strengthening your external hip rotators, erector spinae and rhomboids will also?help immensely to improve your squat.

Never underestimate the power and importance of the squat! Good luck at?perfecting yours!

About Cassandra:My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

Source: http://www.mypersonaltrainervancouver.com/personal-training-vancouver-the-basic-squat-and-how-to-perfect-your-technique/