Back to Basics Series - The squat

We could all do it as a Toddler but can you do it now? 

                                         The Perfect Squat Position

To continue our back to basics series we are going to turn our attention to the lower body. One of the most basic human positions is a deep, flat footed squat. Its as been a natural resting position for humans for thousands of years.  It helps elevate back pain, keeps joints young and healthy, creates balanced muscular development and even helps digestion.

Unfortunately modern man has slowly lost the ability to perform such a basic function, mainly due to the invention of the chair and our increasingly sedentary lifestyles filled with desk jobs. However it is still common place in eastern culture and natives around the world that use this position the same today, just as our ancestors would have.

 

                                                   Eastern Squat

To help counter act our modern lifestyle, we are going to regain the lost function and mobility of our foundation whilst developing the perfect squat for future exercise progressions.

The Wall Facing Squat

This squat will require nothing more than a wall or even a door and don't worry you wont be damaging anything. The squat can easily be incorrectly performed and cause issues to the knees and back, but by using the wall we can create a 'spotter' to keep your form and your knees safe.

Stand facing the wall with your big toe just barely touching the wall. If this is difficult and find your face mushed against the wall then we now know there is a lot of work to be done on your posture- this exercise will help. With your big toes touching the wall, stand with your feet shoulder width apart. The heels should be directly under the shoulder joint and your toes slightly angled out.

                                                              



From this start position bend at the knees and crease at the hips simultaneously. Imagine your pushing your butt out, this may help with the creasing at the hips. This is where the importance of the wall comes in to play. If you try to only bend at the knees to squat, you will be stopped brcause your knees reach the wall.  You will only squat a few inches and will be unable to perform the exercise correctly or injure yourself. If you try to crease at the hips only, your head will touch the wall and you will be unable to perform the exercise as well.

Squat as low as possible while maintaining your balance, you put your hands on the wall to stabilize yourself. Once you have lowered yourself as far as you feel able, this is where the real work and gains begin. Take a deep breath whilst in your lowest position, now try to 'pull' yourself down further. By focusing on 'pulling' the heels up towards the buttocks, you will engage the hamstrings on the back of the thighs making the squat safer and more productive. Whilst pulling the heels up release your breath.

NOW you have reached your true maximum depth! Slowly stand to the starting position by driving the heels back into the ground.



Continue to work this exercise regularly and even multiple times a day (makes for a good reason to get out your chair). Strive to reach a lower position slowly and never force a stretch. You' ll be amazed how good your hips, knees, ankles and even back will feel with this regained function. Not to mention the functional strength and muscle that will transform your whole lower body.