WHY. Squatting is one of those basic moves that we use all the time. Like for getting up and down from a chair. Learning to do this correctly by using your butt muscle can stop you from get- ting knee pain down the road. Using your butt muscle can also protect you from developing back pain.
- Stand facing the back of a fairly upright and rigid chair. You may not need it, but it helps with getting good form.
- Grab the top of the back of the chair (or not) and place your feet shoulder width apart or a bit wider.
- Begin to squat down by creating a hinge at your hips, not rounding your back. Press your butt to the back. This is key.
- DON’T start this motion by bending your knees. Done correctly, they will bend naturally as you go down.
- DON’T tilt your torso way forward. Stay as upright as you can.
- Squat down as far as is comfortable, pause, and come back up slowly.
- As you squat, take a quick look down at your feet. You should be able to see your toes or the laces of your sneakers.
- Do this 10 times.
As mentioned above, once you are sure your form is correct, do not use the chair. To add even more challenge, hold a dumbbell close to your chest.