Let’s Do Squat
As featured in the Nspire Magazine Winter/Spring 2015 Coeur d’Alene Edition
Squatting is an essential and functional movement that we perform daily. Squat exercises have proven to help prevent injury, boost sports performance, tone lower body and abs, and maintain good balance and mobility. This exercise is a great way to work your quadriceps, glutes, hamstrings, adductors, calves and even abs. They can be done almost anywhere, and all you need is your own body weight. You can do them in sets, or simply hold the squat position for a certain amount of time. Increase the challenge by increasing the number of reps per set, adding weight, or even including a jump at the top of each repetition.
The Basic Squat
The Basic Squat is performed by standing comfortably with feet about shoulder width apart. Lower yourself by reaching back with your glutes and hinging at the hips. Be sure to keep your weight on your heels (do not rock onto your toe). Chest stays up, back straight and strong, and make sure your knees track with your toes (don’t let the knees collapse inward). Lower your body until your thighs are parallel with the floor. Remember to drive through the heels when coming up out of the squat.
The Goblet Squat is performed by standing with feet shoulder width apart and turning feet slightly out. Keep your body weight on your heels, and start lowering your body while pushing your hips back and down. Move your hips before bending knees and lowering. Keep chest up and try to get elbows between knees. This is a deep squat; think of trying to sit on your heels while keeping your heel on the ground.
The Sumo or Plié
The Sumo or Plié Squat is performed with a slightly wider stance than the basic squat, with toes facing out. Slowly bending at the knees, lower the body until legs are parallel to the floor. Remember to keep chest up, back straight, abdominals engaged, and keep your weight on the heels.