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 getting 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.