Perfecting your squat technique: improved performance, decreased risk of injury.
The squat is a foundational exercise in strength training, lauded for its ability to build muscle, enhance athletic performance, and improve overall fitness. However, mastering the squat requires proper technique to avoid injury and maximize benefits. Follow these tips to improve your mobility before your squat session, and watch your performance improve!
While no two people squat perfectly identical, these mobility tips can help you to maximize your mobility and perform the best version of the squat that you can.
1. Ankle Mobility
While you might not think the ankle is an important aspect of squat performance, but having the necessary mobility in the ankle joint (dorsiflexion) will help lay the foundation for improved squat performance.
Video: Soft Tissue Mobilization of the Calf Muscles- 2-3 minutes
2. Hip Mobility
Proper hip mobility allows your body to sit into a squat, without placing excessive load or movement into the lower back. Follow these exercises to improve your hip mobility:
Video: 90/90 Hip switches- 15-20 each direction
3. Thoracic Spine Mobility
Proper thoracic extension mobility is needed to stay upright in your squat and avoid excessive forward lean when squatting. Follow these exercises to improve your thoracic extension.
Video: Thoracic (middle of your back) extension mobilizations with a foam roller: 2-3 minutes
While everyone’s ideal squat technique will vary slightly, these exercises will help improve your ability to squat with good technique, maximize performance, and avoid injury.
Experiencing pain while squatting? Looking for a customized program to help you improve your mobility and avoid injury? Give us a call and set up an assessment to get started!
