Master Proper Form:
- Feet shoulder-width apart, toes slightly out.
- Engage your core, keep your back straight.
- Lower your body as if sitting back into a chair.
- Knees track in line with your toes.
- Depth should be parallel to the ground or lower.
Prioritize Mobility:
- Ankle mobility: Calf stretches, foam rolling.
- Hip mobility: Hip flexor stretches, pigeon pose.
- Thoracic spine mobility: Rotational exercises, foam rolling.
Build Core Strength:
- Planks, leg raises, Russian twists.
- A strong core stabilizes your body during squats.
Increase Lower Body Strength:
- Lunges, step-ups, good mornings.
- Focus on building strength in all planes of motion.
Vary Your Squats:
- Front squats, goblet squats, box squats.
- Different variations challenge your muscles in different ways.
Use Proper Weight:
- Start with a weight you can control with good form.
- Gradually increase weight as your strength improves.
Focus on Depth:
- Aim for parallel or below parallel depth.
- Use a box or chair to practice correct depth.
Pay Attention to Bar Placement:
- High bar or low bar position can affect your squat.
- Experiment to find what works best for you.
Incorporate Accessory Exercises:
- Hamstring curls, glute bridges, calf raises.
- Balance out your leg strength.
- Regular practice is essential for improvement.
- Include squats in your workout routine consistently.
Remember, progress takes time. Be patient, listen to your body, and gradually challenge yourself. If you experience any pain, consult a healthcare professional.
Would you like to see a video demonstration of proper squat form or specific exercises for improving mobility or strength?
