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Squat University shares the 5 steps to follow for a better squat



Dr. Aaron Horschig, DPT, the expert behind Squat University, wants everyone to have an absolutely perfect squat shape. He has already explained how to determine the perfect squat posture based on your anatomy and how to correct hip displacements while squatting. In his latest YouTube video, he teaches us about the five absolutely essential factors of a good squat technique.

“Whether you’re doing an airweight squat, a back squat, or a front squat, a good technique is made up of five absolutes,” says Dr. Horschy. These are:

  1. Optimal toe angle
  2. Sufficient foot stability
  3. Create an external torque
  4. Hang by the hips
  5. Maintain the integrity of the attitude
    1. He walks us through each one and shares additional context about what he finds most important.

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      Optimal toe angle
      “Most people have an easy toe position, around 7 to 12 degrees,” says Horschig. “This is where most people will find the best reach to do that perfect squat and maintain optimal alignment of their entire body.”

      Remember this will be different for everyone. Make sure you find the angle that is most comfortable for you.

      Foot stability
      “There are three parts of the foot that you want to keep in equal contact [with the floor] with all the time: the base of the heel, the base of the first toe and the base of the fifth toe, “says Dr. Horschig. He calls this position the tripod foot.

      To maintain this position, remember to spread your toes apart. This setting allows your foot to maintain more stability on the foot, which then improves the integrity of the rest of your squat.

      That said, if you wear narrow shoes that pinch your toes together, your performance could take a hit. If your priority is foot stability, consider crouching barefoot or wearing shoes with a toe box wide enough to allow you to spread your toes.

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      Create an external torque
      According to Horschig, you want your knees to do more than just bend. You want to allow for a slight external rotation when you start the eccentric part of the movement.

      “By pushing these knees out to the side, we align our bodies optimally in order to generate a force that goes straight up and down,” says Dr. Horschy. “This turns on your lateral hips, which creates stability in the acetabulum and allows us to maintain that squat integrity when your knees are in line with the third toe of your foot. If you create torque for external rotation, I will Maintain my toe angle and footrest, and move my knees to the side to align my lower extremities. “

      The important thing is that you make sure you don’t take the keyword too far. You want to generate strength, not entirely on external movement. If your feet are slipping, you are going too far.

      Hang by the hips
      “Every single squat, no matter which squat you do, starts at the hips,” says Dr. Horschy. Remember and don’t think about the knee flexion as this is the end of the entire movement.

      “A lot of people push their knees forward or push their hips way too far back. We’re not balanced in this position. So it’s a real hip joint that pushes the hips back and brings the chest forward.”

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      Postural Integrity
      “This is basically core stability and coordination,” says Dr. Horschy. “When you crouch, we want your spine to maintain that neutral, relative position. We don’t want it to flex or overstretch.” Common mistakes are rounding the back or overstretching it to push the butt out more than necessary.

      “This keeps your back as secure as possible and your body stays in balance. And when your body is in balance, you can generate efficient power and strength.”

      Adding weight only changes your torso angle, says Dr. Horschy.

      “Whenever we do a body-weight squat, your center of gravity is around your stomach. That center of gravity must be above your foot for the entire squat. With a body-weight squat, I’ll have a more inclined core position.” says Dr. Horschy.

      This changes when you put a barbell on your body.

      “You are suddenly putting weight on a very concentrated part of your body and pulling that center of gravity a little higher towards your back. The only thing that will change is that my chest will be a little more vertical than the body weight squat,” says Dr. Horschy. “Every single absolute applies, no matter which squat you do.”

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