Those with poor ankle mobility can opt to squat with their heels raised. Stretching once will help to temporarily increase your mobility by a small amount, but to maintain this, you will need to be performing exercises consistently. This is something that you will have to be committed to in order to see any results. The good thing is, you can work to increase your mobility in both areas. Many people suffer from reduced mobility in the ankles and/or the hips. Here are a few of our suggestions: Increase Hip and Ankle Mobility There are many things that you can do to achieve a deeper squat.
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Related: How to Fix the Forward Lean in Your Squat) How to Improve Squat Depth Alternatively, maintain an exercise log or journal to record your sets, reps, weight, and types of squats you perform. You can monitor your progression through video recording, enabling you to visualize your improvements. Whether you're a seasoned athlete or a beginner, tracking your progress can be a highly motivational tool that illustrates just how far you've come. There are many changes you can make to improve your squat, and often, even a small adjustment can have a significant impact. This allows the athlete to feel what the proper form should be, so they can adjust themselves accordingly.Īlways remember: it's vital to ask your clients for permission before you perform a tactile squat cue! For instance, you can manually adjust their hips into the correct position to avoid pelvic tilt (also known as " butt winking"). Tactile squat cues involve physically guiding the athlete into the proper position. This can include showing the person the undesired movement they are doing, and then demonstrating the correct movement for a better understanding of what they should be doing.įor example, you can show what a squat looks like when you maintain balance in the midfoot, compared to a squat where all the weight is in your heels. Visual squat cues involve demonstrating the desired action.
Practice abdominal bracing as you perform the squat Maintain a neutral spine throughout the squat (no flexion or extension of the spine). Keep your knees in line with the toes as you squat.ĭrive your knees outwards as you come up from the squat. Keep the weight in your midfoot (avoid raising the toes or the heels).
Verbal Squat Cuesīelow are verbal squat cues that you can use for yourself or your athletes/clients: To ensure optimal positioning and form, different types of cues can be combined, either to guide your trainee into the right position or to remind yourself to maintain the proper form when exercising alone. Cues can be visual, verbal, or tactile, accommodating the fact that everyone has unique learning styles. They prove to be invaluable whether you're working out alone or coaching someone else. Many squat cues can be used to improve your squat form.
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