GOT SQUATS?

Squatting is an essential human movement. Like crawling, walking and texting with your thumbs (not really), squatting is something you do. The problem is – and don’t take this personally – you’re probably not doing it right.

Let’s take a look… 

If you had to get down in a squat right now without holding onto a chair or bending at the waist excessively, could you? I’m not talking about going to the gym and squatting with a bar on your back. I mean, can you squat down to pick up your phone from the floor without bending at the waist or hurting your feet, knees, hips or back?

In order to take stock of where you are, take off your shoes and stand in front of a mirror. Do a few of your typical squats while watching your feet, shins, knees, hips and back position. Then, turn to the side and do the same thing while paying attention to the position and movement of these same places.

Ask yourself… 

Do my feet turn out?

Are my ankles rolling?

Do my shins rotate inward as the foot and ankle collapses?

Do my knees widen or come together?

Is my pelvis tucked under? 

Is my lower back rounded and my butt under me? 

If you answered, “yes,” to one or more of these questions, you aren’t doing it right. That’s okay, we’ve all developed movement patterns over time which may not be ideal. Let’s make and adjustment or two.

Build Your Best Squat

 In order to coax a more natural squat than the one you’ve got, let’s start with your feet. When you squat be diligent about keeping your feet straight ahead and line up your second toe (next to the big toe) with your knee and the outside of your hip. Think of this like a plumb line. Don’t worry that it feels weird…you’re just not accustomed to being anatomically aligned J

 Hold this alignment and establish a stable base from the ground up by feeling like your heels are screwed into the floor. Stand up straight, brace your core and find a spot to focus your eye gaze on in front of you. 

 Begin the squat by pushing your weight back and into your heels while your glutes/hips/butt pushes backward. Your knees will naturally bend, but try to keep them from going out over your feet – if they do, push your ass back more! Your pelvis will be tilting forward. Return to standing by pushing into your heels and feeling your glutes work to straighten your legs.

 How did that feel? Focus on the form first and don’t worry about how far down you go. If that was hard, hold onto a pole for support or stand up from a chair to improve your squat form. A few sets of stand ups a day from your chair, with attention to your form will improve your strength and give you a good excuse to take a break from your virtual office.