Let's Fix Your Squat

I LOVE squats! Not often will I say that any exercise is "the best" because it all depends on who is doing the exercise. Exercise is not a one size fits all kind of solution. But it's safe to say that everyone does squats throughout their day. Whether you're lifting up a toddler, picking up a laundry basket, or peeing in the bush you have to squat. So it's a great exercise for pretty much everyone to add to their workout routine.

Many people steer clear of the squat, as good form can be a challenge. But understanding how to fix common mistakes can help. Here's the 3 most common problems I've seen in my 20 years of training and how to fix them.

Problem 1 = Knees Collapsing Inward

This is often due to a dysfunction in the neuromuscular pattern of the hip rotators (often the gluteus medius muscle). How do you correct it? Wrap a band around your knees and maintain it's position as you squat. The slight push out from the outside of the leg should engage your rotators and have you in perfect squat form in no time!

Problem 2 = Hips Shift or Tilt to One Side

This can be due to a restriction in your ankle, a rotation in your pelvis, or a muscle imbalance. To alleviate this focus on precision and control in your movements. Imagine you have a tail and it is pointing straight down to the ground as you lower and lift out of the squat. Seek out a personal trainer, physiotherapist, or chiropractor who can assess your forms and determine the reason behind your imbalance.

Problem 3 = Bending too far Forward

This is often due to tight lower leg muscles or poor postural mechanics. Try "see wall" squats to focus on good form. Stand 3 inches away from a wall (facing the wall) and squat without letting your knees or upper body touch the wall. It's challenging and you may feel off balance the first few times but it will teach you a lot about to organize your body to squat.

Squats are a great exercise that your entire body will thank you for doing. Want to work on your squat form? Book a session with me at Farmgirl Pilates .