Everyone knows it; everyone has encountered these in the gym or during the preparation of the season. We are talking about the squat. The basic squat is a strength exercise and trains our gluteal muscles and thighs. Simultaneously abs and back are supporting your pose actively. Thus, the squat trains a large part of the muscles, which we use as floorball goalie during our slides. In upcoming posts, we will see how we can use the sitting squat position in terms of mobility training. But for now, we want to focus on the right execution of the squat.
How to do it?
Go to a shoulder-wide stand
Toe tips point slightly outwards
The weight should always remain on the heel during the exercise
The knees are always pointing to the toes – knees should not bend inwards
By tensing the abdominal and gluteal muscles, the upper body is stabilised and a hollow back is avoided
The head is just in extension of the spine
Bend your legs equally – your hip will automatically slide back
Make sure the weight stays on your heels
The upper body remains slightly tilted forward during movement and absolutely stable
It is up to you how deep you do the squat, just consider the following points
The knees never rise above the toe of the foot
Again - Knees should not bend inwards
Hold the position for a few seconds
Slowly push yourself up again above the heels Final position
We suggest 3x sets 20x repetitions
Tell us your exercise with squats. Do you like them or don’t? I (Lars) do them regularly as part of my warm up or even integrate them for a firm strength workout.
One last word, if you can't keep your heels on the ground due to shortened Achilles tendons, you should place your rear foot part on a solid object such as weight plates. As already said, it is very important that the weight stays on the heels and is not moved to the toes.