Squats

January Foodbank Challenge – basic form and modifications

SQUAT – Muscles Trained – Quadriceps, hamstrings and gluteal (AKA upper legs and butt)

BENEFITS OF SQUATS – Squats can help prevent running injuries by building strength in the leg driving muscles and improving connective tissue and ligaments. If done properly, squats can also improve knee issues by helping with knee stability.

BASIC MOVE
1 – Stand tall, feet facing forward, hip width apart. Put your hands on your hips and engage your core (imagine trying to put your jeans on after Christmas dinner, breath in and pull your tummy in).
2 – Breath out slowly with your core still engaged and feet firmly planted on the floor, then lower your bum down as if you are about to sit on an armchair. Lower as far as you can go without your upper body leaning forward more than a few inches.
3 – Straighten your legs to lift back up into the starting position. Push up through your heels to drive up. Do not lock your knees at the top of the move.

CHECK YOUR FORM
1 – Make sure your knees do not move inwards or bow out. Your knees should remain in line with your feet for the entire move.
2 – Your knees should NOT go over your toes at the bottom of the move. Can you still see your toes? I haven’t been able to see my toes for a very long time.
3 – When you lower yourself down, your hands should disappear under your stomach. If they are still visible it means you are leaning too far forward and putting pressure on your knees.
4 – Look in the mirror when you place your feet ‘hip width’ apart. Its not as wide as you think.
5 – If your knees feel sore, do not go deeper than a 90-degree angle with your thighs parallel to the floor.

MODIFICATIONS – making it easier or harder
1 – Lower onto a firm dining table chair, stand up and repeat
2 – A wider leg (sumo squat) is easier for those with sore knees.
3 – Half the number of squats – 150
4 – Increase the number of squats 350 to 500
5 – Goblet squat. Hold a kettle bell or dumb bell in the centre of your chest as you squat
6 – Squat/jump. Jump up firing from your heel and Achilles, land softly and lower into a squat position as you land. Jump up firing from your heels and Achilles. Repeat.
7 – Do your squats in sets of 10 to 20 (hint you can do 20 in the time it takes to boil a kettle)