The Squat

Written By Louise Crockett

Squat 'the Queen of exercise' and one of my all times favourites:

  • Time effective

  • Engage multiple muscle groups

  • Burn fat and calories

  • Boost mobility, balance, strength and posture

  • Protect our backs

  • Improve muscle mass

  • Strengthen Bones

  • Slower the rate of physical decline

  • And, they boost brain power and could add years to your life.

Performing the perfect squat isn’t difficult once you know how and here are some pointers

1. Feet shoulder-width apart

2. Spine in a neutral position. Avoid arching or rounding of the back. Head should be aligned with the spine. You don't need to look up or down; instead, maintain a neutral gaze slightly forward and downward.

3. Begin by pushing your hips back, as if you're about to sit in a chair. As you push your hips back, start bending your knees.

4. Aim to get your thighs parallel to the ground. The deeper you squat, the more you'll engage your glutes and hamstrings. But only go as far as you feel comfortable.

5. As you squat down, ensure that your knees are tracking over your toes and are not collapsing inward. Avoid letting your knees go beyond your toes as this can place undue stress on the knee joints.

6. Keep your chest up throughout the movement and engage your core muscles to stabilise and protect your spine.

7. Drive through your heels to stand back up, straightening your hips and knees. Tilt your pelvis forward and squeeze your glutes (bottom) at the top for a moment for a full hip extension.

Louise Crockett