Squats!!

One of the all time exercises that should be included in everyones programming is a squat. A kinetic chain of hip, ankle, and knee mobility that also include core stability, huge quadricep, glute, quad and so many more muscle activations!

How deep should I go in my squat?

-Depending on specific goals go as deep as you can but keep in mind if you’re starting at a spot of tight or vulnerable hips, knees, spine, neck, ankles, core, shoulders, or other lagging parts it’s not a good idea to go all the way at first. Or……maybe ever. -Assess how far you can squat while maintaining proper stability in all of the categories above and isolate those problem areas in your training. While isolating mobility training also work in the proper progression with your trainer to make the squat purposeful and functional for YOU and your goals.

Can I do other exercises instead of squats?

-Of course and you should! But not doing a squat because your lagging in one of the above mobility or strength areas is not a good idea and may create more imbalances or promote already existing ones. -DB Squats, Goblet Squats, Piston, Leg Presses, Front Squats, etc…..for days all have benefits and are great progression protocols for the squat but a bodyweight and/or back squat is the best at telling the tail of true overall balance, mobility, and strength.

Couple tips:

1. Strengthen your glutes! The majority of the time my clients are weak here. 2. Isolate each of the above while training full form if no injury is standing in your way. 3. Take your time. It didn’t take two days to create imbalances and it won’t take two days to correct them. 4. Get a professional to help you! 5. Keep your specific goals in mind. Just because Tommy Tree Trunks says “ass to grass” on his IG page doesn’t mean that 9-knee replacement Sally should be doing that on her pt days when out of her chair at home.

6. Not everyones body is the same. Individuals with shorter legs and/or torsos may find it easier than some taller and longer individual. So once again improve you and pay little attention to others unless your squat depth and training is needed for something very specific.