Are you Squatting properly?
The Squat is one of the most commonly used exercises in fitness programs because there are so many variations,
It challenges a lot of muscle groups including stabilizers,
and it is a functional movement that is needed throughout the day.
Here is how we asses a squat:
Simple squat assessment can reveal a lot about the individual
- best done in socks on a slippery surface (wooden floor), and away from a mirror
- little, to no queuing should be given, other than a quick demo by the trainer
- trainer should observe from 360 degrees to get the whole picture
- take physical notes to reference later and iff possible, a video.
What should a 'normal' squat look like?
- firstly, we need to know what to look for
- stances will sometimes differ greatly among individuals (narrow vs. wide stance)
- generally though, there are several things that should make up a great squat, regardless of body type and lever-length etc
1. Heels remain on the ground (with as little pronation as possible)
2. Feet do not externally rotate (but can naturally point out slightly)
3. No lateral shifting (hips tilting)
4. Knees track over the toes (middle toe is generally a good reference point)
5. Hips break parallel (without anterior pelvic tilt, aka 'butt tuck')
6. Head remains level (cervical spine neutral)
7. No pain (most important)
Before you continue, Vagus Fitness will asses your squat free of charge! If you are having any pain or other issues with your current squat please contact us (and get $100 free!)
Observations & what they could mean:
How do we proceed from there?
- Many times, we can help clients fix/correct movement issues via strength training, stretching, basic soft tissue work (foam rolling)
- If there are any instances though when we cannot help, we are honest and refer out to the proper professional.