Rutherford Physio & Sports Injury Clinic located in Vaughan & Richmond Hill would like to share basics techniques to do safe, effective and injury free squats:
The Basics: Proper Squat Form
1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open.
3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back. Don’t allow your knees to go too far forward. You don’t want them to stick out past your toes—instead, try to keep them in line with your toes. Also, don’t let your knees cave inward. Press them outward (almost as if you were pushing out an invisible resistance band) so they stay aligned with your feet as you squat down.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
5. Press into your heels and straighten legs to return to a standing upright position. Keep your heels “glued” to the floor as you squat, and then think about driving them into the ground as you rise up to return to the starting position. This will put even more emphasis on your glutes.
If you are not able to do squats pain free or if you knee hurts while or after squats, schedule an initial assessment with our Physiotherapists .We can help you identify the problem and help you fix it.
