The Squat takes the hip hinge into a deeper, more upright position, allowing you to look forward and work in front of you. Rounding or arching your back or allowing your knees to collapse while squatting significantly increases your risk for injury.
Start with the 3Ps:
- Power Stance. Feet straight and shoulder width apart.
- Power Brace. Butt, rotate, abs, chin, elbows, shoulders back and down. Lift in your
- Power Zone is the area directly in front of you and close to your body.
Hinge at the hips and then begin to sit sliding your hands past the inside of your knees toward the floor. Squat as low as you can without losing your lower back-braced position. Keep your hips rotated out and your abs engaged to stabilize your low back and prevent your knees from collapsing in. Stand up by driving your hips forward and squeezing your butt back into your Power BRACE position.
Points of performance:
- Practice squatting while maintaining the 3-point rule.
- There should be no flexing or extending at the low back or neck.
- The feet should be straight with knees aligned outside of your big toes.
- Your knees should never collapse inside of your toes.