At Home Squats~ NO# 1 Exercise to learn

THE SQUAT:


I've heard Clients say, "I can't do squats I have bad knee's, it hurts my back, I have....fill it in cause I heard it all!

THIS IS AN EXCUSE......YOU SQUAT NUMEROUS TIMES A DAY.

GETTING UP OUT OF A CHAIR, OFF THE TOILET, ETC...

The reason you have BAD KNEES and BACK issues is because you have poor form and weak muscles.


IF your knees pass over your toes you are putting enormous pressure on the the knee risking injury!



The safest and easiest way to learn to squat is with an exercise ball. As seen below.

Place the ball behind your back (on the lower curve). You want your feet out in front of you not directly below you knees. You should feel like you are leaning back on the ball. When you squat to the sitting position your knee's should not pass over your toes. IF THEY DO stand back up~ walk your feet forward and repeat.

THIS IS SO IMPORTANT: from sitting position push thru your HEELS to stand back up NOT your toes. You will want to naturally push with your toes to stand up. In order to engage the glutes you must push thru the HEEL of your foot to stand back up. This will strengthen the legs and lift the butt.

Somewhere along the lines of  aging we developed bad habits. If you watch a young child they have great form and posture. You never see a young child hunched over or slouching. The child pictured below has great form! This is what you want to mimic in the weight room. However, they now recommend you shouldn't drop below 90 degree's.





The biggest mistake I see in the gym: peeps load up the bar with weight and have terrible form

TIP: Don't add weight until you perfect the squat.

This  takes WEEKS/MONTHS of repeated reps to perfect. As you get tired the legs will naturally compensate and you will have poor form. LOOK IN THE MIRROR and watch your form.

TIP:   When not using a ball remember to keep your back flat NOT hunched.  keep eyes focused at ceiling or straight ahead NEVER at the floor. This will keep your back aligned.

TIP: Feet should be shoulder width apart, toes pointed forward or SLIGHTLY out. Lower to 90 degrees. USING YOUR HEELS stand back up, repeat 12-15 times 3 Sets.

If you don't have a ball you can use the kitchen chair. Put it  against the wall. Stand a few feet ahead of the chair, lower until almost seated and return to standing position. Repeat 12-15 times 3 sets

Beginners: sit and stand. Intermediate: Lower and let butt brush chair. Stand back up pushing thru your HEELS.

BONUS: You can do these anywhere, work, waiting room, watching TV

NOTE: WHEN YOU PREFORM SQUATS YOU HEART RATE WILL BE BEATING AS THOUGH YOU ARE RUNNING.
This is normal. The legs are the largest muscles. You get the added bonus of a cardio workout when preforming leg exercises!