One of the truly great exercises, it
emphasizes the glutes, quads and hamstrings while requiring stability
and strength of the torso.
Ideal form:
• Stand with feet shoulder width apart
• Position toes in a forward or slightly
turned out position, making sure that your thighs and knees are lined up
over the midline of the foot.
• Stand tall. This promotes ideal
postural alignment – chest up and out, shoulders down and back with a
neutral spine.
• Head neutral (look straight ahead).
• Cross arms and place hands on the
opposite shoulders, pointing the elbows straight ahead.
Begin:
• Begin descent -- sit back on the heels
and drop the hips down and back. Knees will normally stay behind
or directly over the toes.
• Maintain a long, neutral spine and a
rigid torso.
• Descend until the thighs are at, or just
below, parallel to the floor. Keep weight on the heels!
• Drive the heels into the floor to begin
ascent.
• Drive upward to full hip extension,
being careful not to hyper-extend the lower back (Use your glutes!).
Narrow Stance Bodyweight Squats:
Narrow stance squats, while obviously training the same
muscle groups, place an even greater emphasis on trunk strength,
as the narrower stance makes it harder to stabilize the core.
Other notes to consider:
• Inhale on descent, exhale on ascent.
• Focus on centering hips between the feet
(do equal work with each leg).
• Envision the hips taking you into the
squat and drop with control – avoid free-falling.
• Make the movement as fluid as possible –
avoid bouncing and sudden, jerking motion.
• Squat only as deep as flexibility and
mobility allow. If range of motion is limited, correct it to
enable the most efficient, effective squat form possible!
Christopher
“Doctor” Warden, CSCS traded in his lab coat, latex gloves and
microscope in the late 90's as part of a transformation from
pencil-necked geek to, well, freakishly strong not-so-pencil necked
geek.
His ability to understand and teach the technical aspects of
fitness, coupled with his passion and intuitive sense -- hey, are we
sure this guy's not Spiderman? -- have made him one of the most coveted
trainers in NYC.
When he’s not busy studying, writing or
transforming client physiques, Christopher loves traveling, snowboarding
and chillin’ with his family and friends. You can learn more about him
and his training insights by visiting his
fitness and
self-empowerment blog.
