If you've ever had a regular fitness routine chances are you've done a squat.
Squats are a great compound exercise that works all of your leg muscles, your glutes, and your lower back.
Squats are also an exercise that can be modified to fit the individual's needs. If your stance needs to be slightly wider, or your toes need to be turned out slightly farther, you'll still be benefitting from the exercise.
A common concern among clients is they experience knee pain when doing squats. Today I'm going to tell you how to do a proper squat, but also what to do to relieve this pain.
How to squat properly
If you’re a beginner the first thing you want to do is make sure you’re either on stable ground (if you’re barefoot), or are wearing shoes. Standing on an unstable or soft surface will make it a bit tougher to get your form correct.
You want to stand with your feet slightly wider than shoulder-width apart, with your toes pointed outwards. Try varying degrees of turning your toes out until you feel comfortable standing in this position.
From there engage your core, bend at your knees and waist as if you’re about to sit in a chair. Keep your weight in your heels on both the down and up motion. Push up through your heels back to a standing position.
How to squat without knee pain
Now that you know how to squat here are some things to think about if you are experiencing knee pain.
To squat without knee pain:
-Warm-up first. If you know you're prone to experiencing knee pain, a warm-up before your workout can help with this.
-When lowering into your squat, keep your bum above knee level and only go as low as you are comfortable.
-Keep your back straight and your core engaged.
-Keep your knees, hips, and toes pointed forward (play with the angle of your toes being turned out to see what's most comfortable for you)
-Push through your heels to return to standing. This is an important thing to remember when trying to eliminate knee pain.
Follow these instructions and play around with your squat until you find a stance that's comfortable for you.
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