How This Helps

The squat movement happens in everyday life. Standing up and sitting down simulates the squat movement. Getting in and out of your car also simulates this movement. Whether or not you are able to perform a squat properly, tells us about your overall flexibility and joint stability. 

In my experience, I have found many movement errors while people perform the squat. These errors stem from overactive and under-active muscles and/or lack of range of motion in the joints. 

By perfecting the squat movement, you will be able to easily translate this movement to everyday life. 


Instructions

Proper foot positioning is critical to performing the squat correctly. Make sure you establish and keep three points of contact on the floor with your foot. 

1. Inside of Ball of Foot

2. Outside of Ball of Foot

3. Heel

Establish a shoulder-width stance or a stance that would allow you to jump the highest if asked. As I illustrate in the video, you'll want to screw those feet into the ground. You'll do that by maintaining the above three points of contact and trying to twist the toes away from each other. Your feet shouldn't move too much. 

Once you've established the feet and legs, it's time to squat. Think about sitting back, like you would in a chair. You don't want your knees to go too far over your toes. This will put unnecessary strain on your knee caps. 

If you have trouble sitting 'back,' a chair comes in handy to help you practice that movement. 


In Building a Better Squat - Part 2, we'll talk about taking care of the feet. 


Video

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