quats and their variations benefit the whole body; strengthening the quadriceps, hamstrings, and calves, activating glute, back and core muscles, and engaging hip, knee and ankle joints.
You can start with bodyweight squats, which you can do anytime and anywhere.
Level Up is our system for progressing through a planned sequence of squat variations to build upon proper form and technique, adding resistance with increasing competency levels.
Technique
1. On a level surface, begin with
- Feet shoulder-width apart
- Toes pointed 13-18 degrees, externally rotated, depending on hip mobility
- Feet remain flat on the ground throughout the movement; first and fifth metatarsals and calcaneus remain in contact with the ground.
2. Look straight ahead
- Chest facing forward
- Begin with a slight hip-hinge
- Bend your knees, moving towards a seated position
- Lower down until femur/thighs are at or below 90 degrees (This is a key criteria for we’re looking for when performing to meet Level Up standards)
3. Press back up through your whole foot, engage glutes and quads while you push the floor away, increasing momentum to standing without locking out your knees at the top.
See our instructional videos for more advanced Squat variations using Squat principles.
If you have any questions or would like further instruction, please ask our coaches or schedule a Personal 1:1 training session. CONTACT US.
