The squat is a fundamental human movement that is essential for everyday activities, such as getting up from a chair, walking, and climbing stairs. It is also one of the most effective exercises for building strength and muscle mass in the lower body.
There are many different variations of the squat, but the most basic is the air squat. This exercise is performed without any weight, and it is a great way to learn the proper form for more advanced squat variations.
Air squats are not only beneficial for building strength and muscle, but they can also improve your balance, coordination, and flexibility. They can also help to reduce the risk of injury in other activities.
Stand with your feet shoulder-width apart and your toes pointed slightly outward.
Engage your core and keep your back straight.(lumbar curve maintained)
Lower your body down by bending your knees and pushing your hips back keeping your heels on the floor.
Continue lowering your body until you reach your full range of motion.
Hold the position for a second, then push through your heels to return to the starting position.
Rounding the back: This can put excessive stress on the lower spine and lead to injury.
Not engaging the core: This can lead to poor form and increase the risk of injury.
Knees going excessively forward in the start of the movement makes you lose posterior chain engagement and cause knee pain.
Air squats are a simple but effective exercise that can benefit people of all fitness levels. They are a great way to build strength and muscle, improve balance and coordination, and reduce the risk of injury.The squat is not an invention of a coach or trainer . It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological makeup), and the rise from the bottom position to the standing position is the natural way by which we stand up. There is nothing contrived or artificial about this movement, and the benefits of it abound.
To learn more about air squats and other squat variations, or to get coached in proper technique, book a Free No-Sweat Intro at The Movement Zone Ulladulla today!
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