Tutorial: Deep Squat
WHAT
The deep squat is a fantastic functional movement that can be performed, varying the rage of motion, according to your own capability.
- The deep squat is a functional full-body strength and balance exercise.
- This exercise uses no external material, just the weight of your body, and targets the legs, glutes, abs and lower back.
- It’s a great exercise for those who want to add variety to their leg training; and also for those who want to exercise with an external load.
HOW
- Stand on your feet placing them at the same distance as that of your shoulder lines.
- Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight, to control your hip and stabilize the movement. Keep your arms tight by your side, and use them to help your balance.
- Keep your feet attached to the floor and Squat as downs as possible without lifting the heels or feeling pain in your lower back.
Training tip – for an added balance and hip control challenge, try to vary the tempo on each set.
WHY
- A squat does not only require strength on the legs; it also requires torso control – to counterbalance falling to the front or backward and hip balance too. When you squat, you create balance and efficacy.
- Mobilizes hip and lower back in a synchronized form that promotes a healthier spine.
- It’s the base posture to lift any weight, allowing you to focus on control and balance and protecting your spine.
- Modern day lifestyles often remove the need for deep squat. However, if you look back to history, our ancestors rest in this position, like children still do. Therefore, this movement has become weak for many people. By being too many hours sited or standing up in the same posture, our relation between hip and lower back became more rigid and stiff.
