MOVEMENT OF THE WEEK – Squat


Functional, Practical, Do it anywhere!

Jessica Squat Description:  Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankle. Extend arms out straight palms facing down or at sides with dumbbells. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine. Let the hips squat lower to the ground than the knees, if comfortable.

MOTW Squat**Tip: Try squatting onto a box. Gentle tapping it with the butt will be a reminder to squat low. Engage the core, and exhale while driving through the heels to return to standing. Always aim for a slower lowering phase and slightly quicker drive or up phase. Imagine the feet are spreading a towel on the floor without actually moving the feet this will help stop the knees from collapsing inwards.

 

Sets/reps: Start with 3 sets of 10-12 reps and increasing weight as you get stronger.

Modifications: There are many modifications of squats. They can be done with or without weight and also many different variations. From Bodyweight to dumbbells and kettle bells or even back squats there is a squat for everyone at any fitness level. If you’re looking for more advanced options ask the fitness staff for advice.

Common Mistakes: Common mistakes include hunched back and shoulders, knees bending over toes, and feet to close together.  Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.

Target Muscles: Quadriceps, Hamstrings, Glutes.

If you have any questions ask one of the Wellness Center staff and we will be glad to assist you.

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