Squat, Squat, Squat, Squat!
We are constantly told that we should do them but if you have never had proper instruction or coaching this is not a simple task. There is actually quite an art involved in mastering this popular move with incorrect technique leading to possible injuries to knees and lower back.
Below is a video with a detailed analysis of beginner squat modifications that will help you strengthen the necessary muscles and master the correct technique involved in a basic squat move without exposing you to injury risk. (listen with audio to hear description of each move).
You can add one or all three of these squat variations to your next workout.
- When performing both the Ball Squat and Chair Squat aim for 10-15 reps with 5 pulses at the bottom of the last repetition.
- Aim to hold the wall-sit for 1 minute. Increase this time by 10 second increments each time you try until you can hold for 2 minutes straight!
- As you progress feel free to add weight in order to increase the intensity. I still do these squat variations when I feel that my form is lacking. It is so important not to learn bad habits.
- Start with your feet roughly at hip width apart.
- Do not bend too far forward, try to keep your posture straight by pulling up through your core and lifting your chest.
- Place your weight in your heels. You should be able to wiggle your toes.
- Make sure you knees do not extend past you toes.
Happy Squatting! Xx