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Fit Form: Squats

June 13, 2013

Here is the promised blog on squat form!

  • It is important to keep your posture good throughout this move. This means the spine remains long, you pull your upper body up out of the hips, and your neck remains lifted from the collarbone area.
  • Keep your core strong! Pull the abs in as tightly as you can towards your spine.
  • Flatten the back. Using your abs, pull your hips forward as far as you can, which will cause your back to flatten out.
  • Keep the knees and toes in line. While you do want your feet to be slightly turned out, it is important (this protects your knee joints) to keep the knees and toes in line when you begin, when you lower your body, and as you resume your standing position.
  • Your feet should be approximately shoulder-width apart. If you have trouble maintaining form and balance, however, you can take the feet slightly further apart.
  • While lowering into the squat position, ensure that the knees and toes remain in line with each other, and do not let your knees go past your toes (your weight is in your heels). Your seat should fall behind you, and your spine should remain long even while you are lowering your body. (For some people, it helps to think of sitting in a chair.)

Squats are a great exercise! A couple of options if you want to make them a bit more difficult:

The most common way of adding weight to a squat is to place a weighted bar at the lower neck.

The most common way of adding weight to a squat is to place a weighted bar at the lower neck.

  • Work the glutes, as well, by squeezing them tightly as you lift up out of the squat.
Focus on that form!

Focus on that form!

  • While bending, take the seat below the knees to really activate the hamstrings and thighs. (Be careful not to let your knees go past your toes, and to keep and knees and toes in line.)

Any questions regarding squat form? Leave them in the comments below!

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