A Perfect Squat

Squats are one of the most often used exercises in my programs. Why?

1. It recruits a lot of muscle which means a higher caloric expenditure as compared to a seated leg press. This is also a movement that is used in daily activity which makes it a very functional exercise.

2. It increases your range of motion (flexibility) over time when done right.

3. You will build a strong posterior chain, meaning your glutes, hamstrings and lower back will become stronger. When your glutes are strong, you eliminate back and knee pain.

Unfortunately, a lot of women do not squat correctly. I will often hear about sore knees and lower backs from squatting. Since you’re going to see them a lot in my programs, I want to make sure you do these right.

The first thing you must do when starting out with squats is to learn perfect form BEFORE adding ANY weight whatsoever! Once your form is good, you may then, and only then, add weight. Once you do add weight, don’t be afraid to go HEAVY. You will not look like a body builder. I promise. Instead, you will become leaner and more toned back there. LOL

To see the best squat ever, watch a baby get down to pick something up. They lead with their hips, not their knees and get all the way down into a nice deep position.

Here is a video of my campers demonstrating perfect squats:

Here are the steps for a perfect squat:

1. Begin your descent by driving with your hips. Your butt leads the movement. Imagine a chair behind you and you’re going to sit down. Place your hands in the crease of your hips and thighs, press hard and push yourself backwards into a squat.

2. Your knees will bend as an afterthought. Squats begin with your butt not your knees. This picture demonstrates what NOT to do:

3. Go as deep as you can according to your flexibility level. One mistake ladies make is not going deep enough to make the squat beneficial.

4. When you get to the bottom of the movement, dig in your heels, stay off your toes, push hard and squeeze your glutes as you come up.

5. You should not feel this in your knees at all. If you feel this in your back, your glutes are not working. Work on hip bridges for a few weeks before attempting squats again.

Post your questions and comments below.

Hugs~~