The squat in essence is a great way to wake up your bottom and hamstrings if you have spent most of your day sitting. Humans have been squatting since the hunter-gatherer days. When we squat we strengthen the back body, building muscle in the bottom, hamstring, quads, calves and abdominals which help to promote mobility and balance.
Are you ready to perfect the squat?
Ok, so start off in good posture:
▪ Feet hip width apart, hold onto your desk or kitchen counter if you need a bit of extra support.
▪ Pelvis in neutral (think about your pelvis like a bucket of water and not spilling any water)
▪ Shoulders melting away from the ears and ribcage lifted away from the pelvis but not tipping
▪ Imagine reaching your bottom out to sit on that chair or stool you may well have spent the whole day sitting on (poke your bottom right out)
▪ Check your knees are directly above the ankles and not pushing forwards. Weight should be into the heels.
▪ Right! Now you are ready, bend through the hips and knees and sit back into the heels. On the way back up keep the knees in line with the ankles and lace up the core set of abdominals.
To avoid any back pain DO NOT tuck the bottom under, stick that booty right out. Avoid knee pain by maintaining the above technique and just lower a few inches. Technique is key rather than how low you go.
Add a few squats into your day, it will make the world of difference.
