Ba­sic Squat

Alternative Medicine - - Quick Nutrition -

MEA­SURES: Squats are a great in­di­ca­tion of leg strength as well as hip flex­i­bil­ity and bal­ance.

MIR­ROR MOVE­MENT: Squat­ting to talk to a child or pick up a pet will be a lot eas­ier with proper ex­e­cu­tion of this ex­er­cise.

First, stand with your feet just a tad wider than shoul­der width apart. Keep your back in a neu­tral po­si­tion, and make sure your knees are cen­tered over your feet. From there, slowly bend your knees, hips, and an­kles un­til you reach a 90-de­gree an­gle with your legs. It’s im­por­tant to keep your hips in line over your knees, and your knees di­rectly over your an­kles with your feet flat on the floor and your weight on your heels. Slowly raise your body back to the start­ing po­si­tion. As with the push-up, inhale as you lower your body and ex­hale as you come back up.

I’M NOT SAY­ING I CAN’T, BUT… If your heels come up off the ground, this in­di­cates you aren’t bend­ing your knees and an­kles enough, which doesn’t al­low your hips to sink all the way back. This prob­lem in­di­cates tight hip ex­ten­sors or ham­strings, so it would be wise to start im­prov­ing your hip flex­i­bil­ity. An­other com­mon de­vi­a­tion is hav­ing your knees buckle in­ward upon low­er­ing or rais­ing your­self up. If your knees are not di­rectly over your an­kles through­out the squat, your ham­strings and glutes are your ar­eas of weak­ness. MIR­ROR MOVE­MENT:

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