Having The Perfect Squat
By: Christina Reeh, PTA
Glen Burnie Location
In more cases than not people usually tend to demonstrate excessive loading through their quadriceps which causes strain on their patellar tendons (right under the kneecap) rather than utilizing their posterior chain muscles (glutes/hamstrings). A good way to cue yourself is to THINK ABOUT SITTING BACK INTO A CHAIR, that way you start engaging your glutes and hamstrings and not only rely on your quadriceps. DON'T LET YOUR KNEES GO TOO FAR OVER YOUR TOES! Have a slight bend at the waist and keep your core nice and tight.
Ready to give it a shot? Great!
How'd it go? Still not feeling good about your form? No worries! Lets take a step back and go through these different stages of progression.
Wall Squats: Place your back against a wall with your feet out in front of you shoulder-width apart. Slowly slide down the wall until your hips are at 90 degrees and then come back up. Again, think about sitting into a chair!
Chair Squats: Have a chair directly behind you. Keep your feet shoulder-width apart, sit back until your bottom touches the chair, and then stand back up.
Standard Squat: Stand with your feet shoulder-width apart. Lean forward slightly and squat down like you're about to sit in the chair again. Don't let your knees go too far over your toes!
