The squat is a heavily used primal movement pattern. We use it when we stand up (or use it eccentrically when we sit down), side step, jump or lift. It is by all means a functional exercise. The issue is, if your squat is incorrect many issue can occur. To list a few, upper back stiffness, lower back strain and internal knee damage are very common with my new programme design clients. This post is not based around long term interventions but on what you can do today to prevent injury.
Goblet squats are very handy. Hold a dumbbell rather than a Kettlebell. The bottom part of the dumbbell will rocks away from the body you know you are leaning too far forward. This will help you to keep a tall neutral posture and take pressure off your back.
To prevent your knees from going forward it is useful to keep an aerobic step near by. Place your feet underneath the aerobic step. Keep your shin against the step so that it can’t move forward as you squat down. This will encourage you to activate your posterior chain more. If your knees tilt inwards it is worth looping a resistance band around your thighs. This will provide good somatic feedback and strengthen weak glute muscles.
If you find that your balance shifts to the outside of your foot when you squat stability is lowered. Strengthen your adductors by squatting with a ball between your legs.
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