Mastering the Squat

For being a corner stone of a well-rounded exercise program, the squat often carries a reputation of being bad for the knees or back. This fundamental movement is performed many times throughout your day. Well look at how to perform a squat safely and effectively along with common mistakes and techniques for proper correction.

Category:

Education

Tags:

• squat
• master the squat
• how to squat
• squat exercise
• legs
• fitness
• personal trainer
• personal training
• knees
• back
• ACE

[fitnessdr]

The woman demonstrating the squat looks afraid to bend at the waist. This would put undue stress on her knees.

Bend at the knees and the waist equally engaging your core as well as your legs for the best results and safety.

[ssing014]

Never squat with a block under the heels of your feet...

A block under the heels tilts the shins forward by lifting the ankle up a little and allowing the knee to move forward without stretching the ankle joint. This shin angle causes the attachment point of the hamstring on the back of the tibia to move back closer to their origin on the pelvis, unstretching the muscle a little and thus decreasing the amount of stretch necessary to get to full depth.

[siscoekidd]

Sadly ACE followers just do as they're told and odn't research outside of their organization WHICH is an aerobic dance organization (IDEA International Dance Exercise Association). These Aerobic instructors formulated the study guides and the guidelines...It is CLEAR they have never executed a squat...ever! IF you ever want to learn "How To" ANYTHING...go to the best in the field! You would NEVER see the worlds best squatter perform this nonsense...wake up ACE!

[teamjinsoku]

@LoyalTraitor the lower you go on a squat the more glue activation you will require on the eccentric contraction. i don't see how that could be considered unnecessary. also because the spine is unloaded durring flexion it is safe... unless you suspect a very weak lower back.

[zm5431]

this video was useless

[grambo22]

Oops, didn't pay close enough attention, you are right he is giving up his lumbar curve, compromised position which would be dangerous with weight.

What the HELL is the girl in yellow shorts doing, unless you are 80 there is no excuse for that poor quality of movement.

[LoyalTraitor]

His first few go below what's needed, and he gives up his lower back position; you can see it as his butt curls towards his feet.

[grambo22]

First dude has a solid squat, upright torso, doesn't give up lumbar curve, good depth, movement comes from hips.

[sasquatch989]

good comeback, now go back to watching bad squatting vids

[fitgirlk]

Get a life