Squats

The Squats target mainly the quadriceps (front thighs) and all lower limb muscles (including the hamstring, glutes, and calves). They also target the core muscles. To perform a squat:

• Stand straight with the feet shoulder-width apart. Keep the core contracted, the lower back naturally arched, and chest out. Arms should be straight in front of the body, level with the shoulder, or with the hands behind the head, with the elbows and shoulder back.

• Squat down to lower the body by “sitting down” with the hips back and bending the knees. Keep squatting down until thighs reach parallel to the floor or lower. Keep the knees pushed outwards. Dropping the knees inwards is a sign of hip weakness.

• Pause slightly at the bottom, and push yourself to starting position

During the exercise:

• Keep the core contracted, with the torso upright as much as possible and the lower back naturally arched (do not round your back).

• The weight of your body should be on the heels and not your toes. At any point during the squat, you should be able to wiggle the toes. If you can’t, then the weight is on the toes.

• If you have problems shifting the hips back and body weight on the heels, put a box or chair slightly behind the body and try to touch it with your buttocks every time you squat down. Keep the feet shoulder-width apart.

If you have problems shifting the hips back and body weight on the heels, put a box or chair slightly behind the body and try to touch it with your buttocks every time you squat down. Keep the feet shoulder-width apart.

If the above variation is also challenging, sit down completely on the chair, and then try to stand up without rounding your back, or shifting the body weight forward on your toes. This will help you experience a squat position.

Thanks for reading, and as always stay fit!

Coach Darren