Mystery of Squat : Finding the Perfect Depth for Maximum Benefit

Talking about squats is a bit like talking about politics: everyone has an opinion about what works and what doesn’t, and you’re most likely passionate about it.

But it doesn’t take long to realize that the squat commandments you’ve been hearing for years are very imperfect. Typical example: Have you ever said that your “knees should not protrude above the toes when squatting”? In a way, this idea has been alive for decades, even if it is not true.

The automatic assumption that the knees should not exceed the toes is a great way to make sure that you put a lot of pressure on other structures, such as the lumbar area (after the hips), thighs or even calves. If you have tried this approach, you may notice that squatting suddenly becomes very uncomfortable (note: uncomfortable is different from difficult). However, this is never a good thing and is probably a sign that your body is not feeling well due to the movement you are forcing.

Is Squatting Good For You?

Whether the squat is good is not a debate, but the shape and depth are the subject of intense disagreements. The most important thing to remember is that everyone will squat a little differently. Your squat shape may not look like the one you see in the pictures, or like these little “squat shape demonstration” illustrations.

Your knee is attached to 3 main muscle groups: the thigh and calf muscles in the back, the quadriceps in the front. These muscles also play a key role in hip movement. Translation: When muscles contract, they work together to balance strength and keep knees (and other structures) healthy.

The Deep Squat

The direction of the toes: Try it by pointing forward first. Let’s call it 12 hours. Squat as low as possible. Now turn your feet slightly outward – remember that the left foot points to 11 o’clock, the right foot points to 1. Try the deep squat again. Now aim them even further out, at 10 and 2. Get down again. Take note of which position seems most natural to you and you can sink lower.

The width of your feet: Start with the width of your shoulders. Then try longer stretches little by little, give everyone the body weight squats test and see what looks more natural. One thing to keep in mind: the wider your position, the more your glutes (the muscles of your buttocks) will emphasize the exercise, and the less work it will bring to the quadriceps (muscles of the upper leg around the knee).

The Squat Form Test

There is an easy way to measure the depth of the hip cavities. It is enough just to walk on your hands and knees in a four-legged position, grab your heart and slowly swing your hips towards your heels.

While it would be great if you could also do the exercise under the guidance of the world’s leading researcher in spinal health and performance, but you can do this assessment yourself. Simply place your smartphone on its side, tap Save and make the move.

When the hips lower, it may reach a point where the lumbar area begins to round out. The technical term is “flexion of the spine.”If this happens while you are squatting on your back with a barbell, the position is called adorable “anal bonding.””

As funny as this word is, linking butts while squatting under the load can be bad news. “Then your hips stop moving and you start compensating with your back,” Dagher says. the result can be intervertebral disc health problems or even fractures of the spine.

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