The Joy of Squatting

Box Squat: Place a chair or tall box to squat down lightly. Ideally, your upper thighs would be about parallel to the ground when you touch the box, although maintaining a straight back is the most important consideration. These are great for learning the basics and are especially good for those with knee issues.

Squats. The very name delivers fear into gym-goers’ hearts. But fear not, faithful readers. This article shall not horrify or intimidate. It will inspire.

I’ll let you know right up front that I love squats. I love them for a variety of reasons, but mainly because they’re one of the best exercises you can do to improve:

· Strength

· Hip and shoulder mobility

· Core function

· Back pain

· Muscle building

· The cardiovascular system

· And a lot more.

Yeah. Quite a list.

So, why are people scared of them? Like pushups, which I discussed in my last article, people don’t realize how many variations there are. People of all shapes, sizes, and conditions can do squats safely and effectively. And yes, even if you have bad knees.

Let’s go over the basics of how to do a squat.

1.       Stand with your feet about shoulder-width apart.

2.       Find something at eye level to look at, and don’t take your eyes off this spot for the entire exercise.

3.       Push your hips back and push your knees out as wide as you can as you lower your hips.

4.       Go as low as you can while keeping your back straight and your eyes on the same spot.

5.       Stand back up.

No matter what variation you use, those basics always apply.

Here are a couple of variations.

Box Squat (pictured)– Place a chair or tall box to squat down lightly. Ideally, your upper thighs would be about parallel to the ground when you touch the box, although maintaining a straight back is the most important consideration. These are great for learning the basics and are especially good for those with knee issues.

Main Form Point – When you touch the box, your lower legs should be as close to straight up and down as possible.

Goblet Squat – Hold a weight at chest level in front of you as you squat. Be sure to keep your elbows down, and shoulders slightly pulled back.

Main Form Point – Someone standing in front of you should be able to see the logo on your shirt and the inside of your knees when you are at the bottom of your squat.

Keep in mind that these are only two of many variations. To talk about which is best for you, drop me an email.