Basics of Proper Squat Technique
The proper technique for performing a squat involves a controlled descent and ascent while maintaining spinal neutrality and engaging the core. Start with feet shoulder-width apart, toes slightly turned out, and descend by bending the knees and hips until thighs are parallel to the ground, then drive through the heels to return to standing. This movement targets the quadriceps, hamstrings, glutes, and core muscles.
Key Principles and Components
Essential components include a neutral spine to avoid arching or rounding the back, knees tracking over the toes without caving inward, and weight distributed through the midfoot and heels. Breathe in during the descent to brace the core and exhale during the ascent. Depth should be at least to parallel for full range of motion, but beginners may start shallower to build strength and mobility.
Step-by-Step Practical Example
Begin standing with feet shoulder-width apart, arms extended forward for balance. Inhale and hinge at the hips while bending the knees, lowering as if sitting back into a chair until thighs are parallel to the floor. Keep the chest up and gaze forward. Pause briefly, then exhale and push through the heels to extend the hips and knees, squeezing the glutes at the top without locking the knees.
Importance and Real-World Applications
Mastering squat technique prevents injuries like lower back strain or knee issues and enhances muscle development for overall strength. It applies to sports like weightlifting, running, and daily activities such as rising from a chair, improving functional fitness and athletic performance across various training programs.