How to Correctly Perform Deep Squats
Deep squatting should form the foundation of all physiques. A body with well developed thighs and glutes can stand alone without derision. Buttless, even the greatest torso risks ridicule.
The full aesthetic and functional impact of squats cannot be achieved by performing partial repetitions only – all must learn to go deep!
In the attempt to learn how to go deep, nearly all enthusiasts find they cannot simultaniously drop their hips to the floor while maintaining correct (upright) posture. They enivitably round their lower backs and hunch over. Most believe their limitations lie in their lack of flexibility. In reality, the biggest key to performing proper deep squats is balance – specifically, the ability to move the centre of gravity forward in relation to the feet.
1. Good posture with the center of gravity moved forward (by holding a ten pound weight in front)
2. Poor posture when the center of gravity is moved to the rear (by holding the ten pound weight behind the head)
Seven tips to move your body’s mass forward over your feet (without holding a ten pound weight!)
- Take a fairly wide stance (as your technique improves your stance can become more narrow)
- Turn your feet out sharply (this should externally rotate the femurs causing, via the femoral necks, the hips to move forward. Also, most ankles will have greater range-of-motion with the feet rotated out)
- Target getting your hips over your feet
- Let your knees push forward past your toes*
- Do not force your knees out, let them track over your big toe.
- Push your spine forward by trying to press your lower abdomen into your thighs (this both moves your centre of gravity forward and stretches your sacrum away from your femurs)**
- If, despite your best efforts, you still can’t maintain good posture as you squat down deeply – raise your heels three inches and try again with the above tips. Practice and then progress to lower heel postions until they are flat on the floor.
*perform calf stretches with the knees bent if your heels rise off the floor
**to keep a flat spine in the bottom of a squat the sacrum has to move away from the femurs. If, despite the tips above, your butt still won’t stick out – stretch the muscle fibres which squeeze the sacrum and femurs together – glute max!
The key to performing proper deep-squats is, without doubt, balance. Try moving your centre of gravity forward before resorting to stretching or elevating the heels. Deep squats are the cure for many physiques. Like all strong medicines, use squats wisely!