How to Improve Your Squat Form with Alameda Personal Trainer





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Published on Aug 7, 2012

Hi this is Chance from ALL STEELE FITNESS and I wanted to discuss today one simple move that can improve your squat form. We're going to use a foam roller and we're going to foam roll your calves. So to discuss first about how this is will help with your squat form is if you find yourself doing basic squats and your knees will come in and your toes will come out. A lot of times you see people start to squat like this and start going all over the place and it has to do with the range of motion in your calf muscle that only so much static stretching, you know holding a stretch, can stretch so much before you really need to get in and get more range of motion and work out your muscle compensation with a foam roller.
So I will go ahead and demonstrate a couple of the basic moves and how to do it. So the best way is just to go on down to the floor and you're going to put and start at the bottom of the ankle right about at the achillies. And depending upon how tight you are and how often you use a foam roller you can start with both legs on top and roll nice and slow. And you want to go about an inch per second and you're looking for parts of the body you know part of the muscle that are tender and cause some pain. So go nice and slow to about the back of the knee and then come back all the way out. So right there for me I don't feel any pain I don't feel any compensation with that. So I'm going to have to go to one leg. When I do to add more resistance is cross my leg over and I'm going to do the exact same thing is lift my body up and slide forward about an inch per second. Now what I'll do is start with my toes straight up in the air and I'll go all the way up an inch per second and try to find spots that cause some discomfort. You really want to try and keep the foot relaxed and make sure you breathe. So I'll do it there and I didn't feel too much so what I'll do is point my toe in and roll all the way back up. So right about here I feel some pain and some discomfort so I'll hold for about 20 seconds on one spot. And you'll keep repeating that on one foot and it's good to spend about one minute or so on each leg, excuse me. And the best one for most people is going to be pointing your toe out; you really want to work that lateral calf muscle. So you're going to cross that foot up, repeat the same thing, and this is where most people find the most tender spots. So you want to go here and hold. And once again hold for about 20 second on any spot that you feel and make sure that you continue to breathe. Once you feel good on that side you'll just switch and repeat on the same thing with the other leg. Start with the toe straight up, go with the toe in, and go with the toe out. And just hold for 20 second on any spot that feels real tender. You'll notice right away a difference when you go up and try out your squat form again. So again if you have any other questions you can write a comment or get a hold of us. This is Chance again with ALL STEELE FITNESS. Thank you.

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