You don’t need a reason to do squats, you know they’re effective. But did you know that as a weight-bearing activity, squats are your ticket to warding off osteoporosis? And if it’s long, sexy legs you’re after, did you know squats tone glutes, hammies, quads and calves quicker and more efficiently than any other exercise?
These squat tips will ensure your squats are as safe and effective as they can possibly be. Arguably the best leg exercise you can do, squats turn your legs into lean, mean, fat burning machines. Do them anywhere and everywhere, just make sure you’re squatting correctly, okay?
Weight-bearing exercises work the muscles and bones against gravity. Squats are a weight-bearing exercise & can help ward off osteoporosis.
Check your form. Do you squat in proper alignment?
Whether in the top of your squat, standing upright, or at the bottom of your squat
– Feet shoulder width apart
– Toes pointing straight ahead
– Spine, scapulae, and neck in neutral position
– Abdominals are contracted
– Knees are soft, never locked out
Sit into your squat, keeping your heels down.
The eccentric phase of the squat.
– Shift your hips and pelvis back
– Throw that butt back
– Maintain lower leg alignment, knees and ankles hip-width distance
– Spine, scapulae, and neck remain stabilized in neutral
– Inhale as you lower your weight into your squat
– Lower until thighs are almost parallel to the floor
– Move with intention, deliberately and in control
– Don’t over bend the knees and way overshoot your toes
– Are your heels creeping up? Keep them down!
– Torso stays erect, chest and head lifted, head in line with spine
Coming out of a squat, push through your heels.
The concentric phase of the squat.
– Exhale to get up
– Extend the knees and hips to bring you back to standing
– Lift with your legs and buttocks
– Keep your heels down
– Pelvis returns to a neutral position