Short on time at the gym today? Wasn’t able to make it in? Okay, maybe you don’t even have a membership. Fear not. Regardless of your range between gym rat and couch dweller, there’s one move fit for all! And it’s right under your nose.
The squat. Yep, that’s it- no frills here. When performed correctly, the squat is an ‘easy’ and highly effective move. It’s a one-move wonder, and here’s just a few reasons why:
- It is a compound movement, meaning more than one muscle group is being engaged at once. Squats fire the glutes and target the quadriceps and hamstrings. It also requires core engagement and strengthens the spine, two very important areas to target for injury prevention and improving everyday functional activity. Put your arms above your head, or hold weights and press at the same time, and voila! Total body. The squat is the multi-taskers’ zen.
- The wide range of motion required for the movement promotes hip flexibility, which we could all use a little more of. Desk jobbers beware; long bouts of sitting can actually shorten the hip flexors over time, tilting your pelvis off balance, thus throwing your skeletal frame askew. This is increasingly becoming the case in our society. Help deter this by elongating them, whether it be through static stretching, or movement. Squat on.
- The squat is a lifelong friend. It is the perfect exercise when you’ve finally decided to step off the elliptical and introduce strength training, or day one of a new active you. Squats can be done anywhere, simply as a bodyweight exercise. Once form and technique have been comfortably engrained into your muscle memory (this takes about 5000 reps!), the squat can advance with you. Make it an explosive move by jumping out of it. Lift one leg straight out in front of you for a balance test. Add a weighted bar on your back for extra resistance. Or hold dumbbells. In fact, don’t hold them, use them! Press them above your head (hello shoulders), or drop and extend a weight as your arms are raised up behind your head for a triceps party of two. Its versatility means the squat will be what you want and make it to be.
How to Correctly Perform a Squat:
There are many types of squats, and various ways in which to execute them. It is vital to master the foundational form before progressing, in order to avoid injury. Stand slightly wider than hip-width apart, with your toes slightly angled out. Your trunk should be upright and spine and head neutral. The movement begins by bending at the knees, sending your hips and glutes back, as if to sit down on a chair. Your torso will slightly lean forward to compensate the weight change, but remember to keep your chest and head up as you do so. Lower as far as your can, without lifting your heels off the ground. You should aim to get your hips parallel to your knees, before returning to the upright position by squeezing the glutes and pressing through the floor. Take at least 2 seconds to lower and come up.
Tips: think about sending your weight backwards, not loading the front of the thighs. If you find this difficult, try placing a Stability Ball behind the top of your back and pressing your weight into it as you lower. This will encourage proper weight distribution.
If you find yourself wanting to lift the heels, try placing a lift (such as a plate weight or book) under your heels to disengage the calves, allowing for greater range of motion. This problem is often found in women who regularly wear high heels.
Beginners, practice using a Stability Ball, or squatting into a chair. Advance by holding weights in either hands. Those seeking more variety, try lifting one leg, or using a narrow, parallel stance, or super wide turned out position.
Happy squatters make for happy bodies. Good luck! - Shannon
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