For todays posting I’m turning the reigns over to Jake. Jake is the trainer for my gym and is one of the smartest people I know when it comes to “functional fitness”. Jake is also the star of this video.

Yours In Health!

Dr. Wendy

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Everyone on this planet should be able to sink into a deep squat, hips slung between the legs, with a straight (not upright) back. This position requires good flexibility and good trunk stabilization aka “core strength”. In the western world we’ve lost the ability to squat properly, largely due to our sedentary lifestyle, and our propensity to sit in chairs for long periods of time.

Ironically, the chair can be used to regain the strength and flexibility to squat properly. Using a chair to reinforce good form and correct muscle engagement is relatively simple and progressive. Here is the drill:

1. Use a sturdy chair or bench about eighteen inches high to start. Eventually you can lower the chair/bench and then finally progress to free squats. Eighteen inches is a great place to start if you haven’t squatted in a while or have very tight muscles.

2. Your stance should be hip width or a few inches wider. Make sure to have your toes turned out about thirty degrees.

3. Keep your back flat or slightly arched throughout the movement. Engage your abdominal muscles before each rep.

4. Start the movement by pushing the hips back, this is very important. Flexing your knees forward is not a good way to start the squat and can aggravate any knee issues. Reach way back with your glutes, forcing your knees out as you descend.

5. When you sit down relax your hips for a split second (not your torso). Then engage your glutes to power yourself off of the chair/bench. The up phase should be faster than the descent.

6. Make sure you stand up to full hip extension at the top by squeezing the gluets as if you were pinching a coin. Breathe out towards the top of the movement.

This type of squat can be used as a teaching tool or as an advanced exercise. It’s a great way to get some reps in at your desk, as long as your chair doesn’t have wheels!

Power To You!

Jake