Squats are an amazing compound exercise that all runners should incorporate into their strength training routine. If you want to be sure that you are doing them correctly, read on.
- DON’T let your knees collapse inward. This will reduce pressure on the knees.
- DO keep your knees shoulder-width apart. This helps to keep your torso upright.
- DON’T round your back. This will stress your spine.
- DO keep your chest up and engage your core. This maintains a good posture.
- DON’T let your heels or toes come off the floor. This also helps to strengthen your foot arches.
- DO push your hips back so that your weight is mostly on your heels. Keep your knees above your toes as you squat.
- DON’T rush the downward movement. Good control allows your posterior chain to work effectively.
- DO take a deep breath before you squat, then exhale at the end of each squat.
- DON’T go down too shallow. You want to achieve the full range of motion.
- DO bring your thighs parallel to the floor. You can use a stool or chair for your backside to touch to check your squat depth.
- DON’T hold your breath or look down. Keeping your head up helps to keep your upper body straight.
- DO exhale and drive through your heels as you go up. This activates your hamstrings and glutes.
- DON’T use weights until you have mastered the bodyweight squat first.
- DO use a light dumbbell or kettlebell to perform goblet squats as a progression from bodyweight squats.
