We have all heard of squats and they are one of the best exercises to incorporate into your workout for great results. But it still surprises us at RBD Personal Training the number of people who manage to squat incorrectly.
The squat is the most underrated and under-used exercise on the planet – it is a fantastic exercise for the glutes, hamstring & quads. It is also great for conditioning and burning calories. Whether your goal is weight loss, strength gaining or muscle building, if you are interested in results then you need to start squatting.
‘but squats hurt my knees’. What you actually mean is my squat technique isn’t great and my knees hurt as a result of my poor technique. A correctly executed squat with good range of motion should help strengthen your muscles, ligaments and tendons around the knee joint, making them healthy and happy. A correctly executed squat with good range of motion should NOT hurt you knees. End Of.
So let’s learn how to squat
Step 1
Take your feet shoulder width apart and turn your toes slightly turned out (no more than 30o).
Now pull your toes up. This will shift your weight onto your heels and help stop you from driving your knees forward.
Step 2
Keeping your back tall, sit back and down as if you were sitting in a chair. Always sit the hips back and down and try to keep the knees push out (don’t let the drop in)
How far you squat down (or the depth of your squat) is based on individual flexibility & mobility. You want to aim for a depth of 90o / thighs parallel to the floor.
Step 3
Push through your heels, drive your chest up and stand tall to return to the start position.
Step 4
Now it’s time to load your squat. Hold a kettlebell close to your chest and repeat steps 1-3. This is known as the Goblet Squat.
Remember:
- ALWAYS keep your spine long and tall
- Keep your weight in the heels throughout the movement
- Sit your hips back and down – avoid pushing your knees forward – and push the knees out
- Aim for a depth of 90o / thighs parallel to the floor
- Drive your chest up when coming out of the bottom of your squat
That’s all there really is to a squat. It’s not as complicated as you think.
There are many way to progress your squat – barbell back squat, barbell front squat, safety bar squats – all of which we use and love. BUT if you cannot perform a perfect Goblet Squat then there is no point progressing; your technique will break down and you’ll probably hurt your knees!
All you need to do now is squat!