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THE SQUAT

By murray | April 15, 2009

The Squat … By Hamilton Personal Trainer, Bob Taylor.
From a standing position with feet shoulder width apart or slightly wider, whether weights are used or not, stand tall with shoulders back and relaxed, chest held high and spine in neutral position. If using dumb bell weights, hold in hands and resting at shoulder height. The squatting move is now initiated with a triple flexion of the hips, knees, and ankles. The bending of these three joints should be in unison (an equal contribution of flexion through the three joints). Have good contraction of the abdominals to support the lower spine. Pressure on the feet should be equal between heel to toe. Begin to lower yourself (squat) as if sitting down on a chair. Keep weight centered over the middle of the feet. Squat down until upper legs are parallel with the floor. At this point the back and the lower legs should be close to the same angle. Hold this lower position for a second, and the reverse the procedure pressing through the middle of the feet, contracting the quads, glutes and hamstring to raise yourself up to the standing position.