Do your lower back a favor and squat
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Video: Stronger legs through squats |
By Paula Rath
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This is the second in a series of three how-to fitness stories, featuring basic exercises that offer maximum benefits with a minimum of time or equipment. We chose them because they can be done anytime, anywhere.
However, if done improperly they can cause stress or injury, or be ineffective. It's important to use proper form.
This how-to, in print and video, will show you how to do a squat.
We asked Eden Monteilh of 'Ewa Beach, healthy lifestyles director at the Nu'uanu YMCA, to take us through the moves.
Monteilh, who is pregnant and still exercising full-tilt (and can still do a full set of squats), cautioned that keeping alignment points at all times during this exercise is critical, or you may injure a joint or cause back problems.
Here we demonstrate the squat in its most basic form. A beginner may find it easier to practice the form in a chair, or use a stability ball against a wall for added support.
— Paula Rath
THE SQUAT
1. Stand with feet hip-width apart and toes, knees and hips in alignment. Keep a slight outward rotation through the toes. Ears should be aligned to shoulders and shoulders to hips.
2. Pull your belly button toward your spine and contract your abdominal muscles.
3. Start by moving your butt back.
4. Slowly lower your body as though you are going to sit in a chair. The maximum bend would be knees at a 90-degree angle.
5. Keep knees behind toes at all times. Keep chest lifted and back neutral, maintaining the natural curves in the spine. Weight should be through the heels, not the toes. Keep eye gaze forward.
6. Slowly press your body back up to starting position without locking the knees. Exhale going up, inhale going down.
Note: When first learning, it is helpful to look in a mirror to check your alignment.
1. Don't let your knees get in front of your toes or you could cause knee damage over time.
2. Make sure you can move your toes around inside your shoes at all times.
3. If you hinge too far forward at the hips (dropping your chest), it places strain on the lower back and displaces balance. This tends to occur on the "down" phase of the movement. Keep chest lifted.
4. Do not allow your hips to drop lower than your knees (90 degrees is the lowest anyone should go, and is considered an advanced move).
5. An over-lifted chest arches the back, placing strain on the lower back.
6. Keep abdominals engaged throughout the exercise to avoid back strain.
A stability ball (placed between your back and a wall) is a great way to introduce yourself to a squat, as the ball supports the back and helps you get the feeling of sitting back through your heels.
A squat can be made more challenging when done on a BOSU ball. The added element of balance training requires more joint stabilization. It demands more work from the abdominals and lower back and helps strengthen the feet and ankles. An advanced version is to turn the BOSU ball upside down, standing on the flat side, and do your squats while keeping the surface stable. Or, try holding a pair of dumbbell weights during any of these versions.
Reach Paula Rath at paularath@aol.com.
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