Feeling down lately? Been through a bad breakup? Perhaps you’re long overdue for a good session of Squat Therapy. It isn’t the kind of therapy that will solve the problems of your life, but it will improve your squat. Better squat form and conditioning will lead to stronger workouts, less chance of injury, and overall improved quality of life and mental well-being. So what better place to start, right?
All humor aside, Squat Therapy is a mobility drill and an excellent way to condition your glutes, core, quads, hamstrings, and balance. By performing a basic air squat and holding the pose for an extended period, you’ll test the endurance limits of these critical muscles. Ultimately, it’ll help perfect your squat, a foundational movement necessary to master before graduating on to more challenging exercises such as the barbell back squat and overhead squat. When our squat form is 100%, we can then start adding heavier loads greater than just our bodyweight. Even if you’re already an experienced weightlifter, you’ll find performing this movement will help pinpoint weaknesses in your form, leading to improved gains in your next workouts.
Position yourself in front of a wall, mirror, or a stack of boxes.
Place your feet outside the width of your shoulders and pointed slightly outwards. They should be one to two feet lengths back from the wall.
Raise both your hands straight up above your head, palms facing towards each other.
Keeping your core tight and your chest upright, slowly lower your hips down into a squat position. This should be a slow, controlled movement.
Stop at the bottom when your thighs are lower than your knees. Do not let your knees move forward past your toes.
Rest for 10 seconds at the bottom of the squat, and then slowly return to the standing position. At no time during your movement should your hands or body touch the wall.