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: