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Performed correctly, the squat has been one of the most functional exercises of all time. It is a excellent exercise for glute, quad, hamstring and hip development. You should have adequate flexibility in the hips, lower back, hamstrings, ankles and shoulders. Tightness in any of these areas will compromise form.
Characteristics of correct form:
- Hips -- Should maintain an anterior pelvic tilt.
- Knees -- Should be in the same path as toes through the entire range of motion (knees should not go past toes).
- Feet -- Always flat on the floor. Weight should be distributed on the heels. Foot width should be between hip and shoulder width, depending on femur length (long femurs will require a wider stance).
- Lower back -- The lower back should not be hyper-extended or flexed at anytime during the movement (neutral spine).
- Shoulders-- Should be back and in alignment with the head and hips to maintain correct spinal alignment.
- Chest -- Should be facing ahead and up, not down in the bottom position.
- Head-- Should be up and looking ahead (in a mirror) to keep alignment with the spine.
- Squat Depth -- Depth should be limited in those who lose anterior pelvic tilt before reaching a half-squat position. If you do not lose anterior tilt or heel-to-floor contact, you can proceed to a deeper squat.
- Breathing -- Should take a breath at the beginning of the movement, and exhale as you push up.
Form is everything; don't be afraid to ask for advice.
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No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material. |
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