The squat 🏋🏽♀️ Squat and variations of it are great exercises, whether you are an athlete or not. It contains the triple extension (ankle, knee and hip) movement, which is seen in such activities like jumping, running, etc.
It is a multiple joint exercise that works on several major muscle groups, like the gluteus, quads and also works on your core muscles (i.e. rectus abdominis). A variation of a squat is great as you can increase bone mineral density (BMD), hypertrophy (muscle mass), strength, balance and coordination. Also, if a person is able to perform the squat correctly, it shows that the person has sufficient mobility in certain areas (i.e. ankle dorsiflexion, hip flexion, etc.), as well as good inter-muscular coordination.
Now, there are some misconceptions regarding the squat. It was termed that the ‘butt wink’ should be avoided at all times. However, a ‘small butt wink’ is quite natural, as long as the thoracic spine (upper back) does not round (Henonch 2015). Additionally, it was said that the knees should not come over the toes. However, if you look at the second picture of me, you will see my knees coming over my toes. As long as the feet stay flat against the ground, and the weight is shifted through the heel, it should not be termed as ‘bad’ or ‘incorrect’. For someone like myself, I have relatively long lower body limbs, compared to my upper body, which is disadvantageous for weightlifting. Also, my feet are relatively small compared to my height (you know what they say about guys with small feet). Anyways, it is natural that my knees are going to come in front of my toes, due to the aforementioned reasons. Thus, as long as the feet are flat, weight is shifted through the heel (yes, my heel is on the ground @slaymakerstrength
, blame the Roshe’s 💁🏽) and the knees track the toes, it should not be termed as ‘incorrect’ form.
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