Can’t Squat Deeply? Here’s How to Fix It…
Stance:
Stand with your feet slightly wider than your shoulders, toes pointed slightly outward.
Engage your core and keep your back straight.
Descent:
Lower your body as if sitting back into a chair.
Keep your knees aligned with your toes.
Aim for a depth where your thighs are parallel to the ground, but go lower if you’re flexible and it feels comfortable.
Pause:
Hold the bottom position for a brief moment to ensure proper depth and engage your muscles.
Ascent:
Push through your heels to stand back up.
Keep your chest up and avoid leaning forward.
Common Mistakes to Avoid:
Knee valgus (knees caving inward): This can put stress on your knees. Ensure your knees track in line with your toes.
Butt wink: This occurs when your lower back rounds at the bottom of the squat. Maintain a neutral spine throughout the movement.
Heels lifting off the ground: This can reduce stability and stress your ankles. Keep your weight on your heels.
Tips for Improvement:
Practice with a mirror: Observe your form to identify any mistakes.
Use a squat bar or PVC pipe: This can help you maintain proper form and alignment.
Start with bodyweight squats: Once you’ve mastered the technique, you can add weight.
Consider a coach or personal trainer: They can provide personalized guidance and feedback.
Remember: If you experience any pain or discomfort, stop and consult with a healthcare professional.