TWEET- SQUATS

In strength training and fitness, the squat is a compound, full body exercise that trains: primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. 

PROCESS:

1. I put my arms straight out in front of me, parallel to the ground. Keep your spine in a neutral position. This means don’t round your back.

2.Your weight  should be on the heels and the balls of your feet, as if you were pasted to the ground.  You should be able to wiggle your toes the entire movement.

3.Keep your entire body tight the entire time.

4.Now, breathe in, break at your hip and push your butt back.  Keep sending your hips backwards as your knees begin to bend.  It’s important that you start with your hips back, and not by bending your knees.

5.Keep your back straight, with your neutral spine, and your chest and shoulders up.Lookstraight ahead.

6.As you squat down, focus on keeping your knees in line with your feet. Many new lifters need to focus on pushing their knees out so they track with their feet. So, watch you knees! When they start to come inside the toes, push them out (but not wider than your feet). Make sure your knees are out!

7.Squat down until your hip joint is lower than your knees. We are looking at your hip joint here, not your thighs. Depending on the size of your thighs, your squat may appear to be less deep than it truly is.  You can go deeper than this, however, anything less than parallel is a partial squat.