Your video will begin in The Ultimate Squat Tutorial Posted on Wed, 06 May 2015 in Squat Videos by Wodnation 1831 Views 1 0 The squat is the most primal and basic exercise that everyone should be able to do properly. It's a movement that everyone performs daily when they're either sitting down into a chair, sitting on the toilet, bringing themselves down to the ground, or lowering themselves to safely pick something up from the ground. It's an extremely functional exercise that no matter how basic, has some simple rules that should be followed, those rules are for a very important reason, not to make the coach look cool, but to protect your knees and lower back. The things to keep in mind for a good squat are: - Feet just outside hip width - Feet pointing outwards in a comfortable position - Keep a neutral spine (see explanation below) - Push the chest out naturally - Pull the shoulders back and down - Push the heels, balls of your feet and toes into the ground - Engage the core muscles - Push the butt back - Pull the butt down towards the ground with your hamstrings - Push the knees outwards - Bring the arms upwards as much as flexibility allows - Knees remain inline with the hips and feet at all times - Keep the feet flat on the ground - Try to bring the butt below the knee line if flexibility and strength allows - Push back up through the heels - Squeeze the glutes (buttocks) - Push the hips all the way forward - Lock the knees fully out - Repeat The squat is a primal exercise which I prefer to do bare feet, in fact, I prefer everything but high impact exercises bare feet. You're more connected with the ground, better stability and your feet thank you for it. Neutral Spine Maintaining a neutral spine means to keep your spine as much as possible in the same position it was when you were standing and the spine was completely vertical with its natural curves. The spine also includes the cervical, so don't forget to keep your head upright as well. Breathing Personally I will take a deep breath, slowly and controlled release part (quarter) of my air on the way down, but not all of it, I won't relax and will keep protecting my spine by keeping my abs firm, on my way up I exhale. I'm sure there are a million and one ways to breathe, this is my preference. Common Mistakes First pushing the knees forward and/or pushing them too far forward over the toes, this happens when you don't push your butt backwards first (breaking at the hips). Usually a sign of weak glutes (gluteus maximus) as well. The knees going inwards towards each other. This is not a natural position for your knees to be in, the knees are made to bend like a hinge (flexion and extension) and not to twist or move sideways. When your knees are buckling in you're at risk of damaging your knees. This risk is tenfold when you jump and land with the knees buckling in. Knees buckling in can also be a sign of weak abductor muscles. Common injury as a result of buckling knees is ACL tears. Fix it by pushing your knees outwards to keep them inline with the feet and hips, and/or strengthen your abductors. Pushing back up through the balls of .. read the rest on my blog http://www.tacofleur.com/blog/fitness/the-squat-done-right/ IS THIS THE ONLY WAY YOU SHOULD SQUAT? No, there is always an exception to the rule, this technique is for squatting when exercising, there are times when you need to squat differently and as long as you're squatting safely there is no problem. Am I demonstrating the most perfect squat known to mankind? Of course not, but it's damn close. I'm sure someone will pick up on something, and as long as it's constructive feedback I'm happy to hear about it.