0

Your Cart is Empty

How Low Should You Squat?

August 04, 2014 3 min read

  When it comes to squatting, most people do not go low enough. Therefore, they actually do not end up completing a full squat. Think of push-ups, for example-a lot of people shy away from going all the way down because, well, it's hard and challenging. The same goes for the squat. If you do it half-assed (no pun intended), then you will not get all of the benefits intended from doing a full squat. By definition, a full squat is just below parallel, where the hip joint is lower than the knee joint. At the bottom of the squat, if you were to put a marble on your thigh, it should roll down towards your hip — not your knee. Some people can't complete full squats due to an injury or physical issue and that's totally okay. After all, not all hips and joints are the same. But, the truth is, many people do not go deep enough because they do not know any better.   Not doing full squats doesn't just come with zero benefits-they can actually cause you injury and harm your joints! The popular myth is that squatting too deeply can harm your knee joints when in actuality, squatting deeply stabilizing the joints even more. A recent study published in the journal Sports Medicine  put a definitive ruling on the squat depth debate.It showed that the forces inside the ACL and PCL decrease the more the knee is bent, meaning the deeper you squat, the less pressure there is inside the knees  So, no worries there! When you squat low, you work the entire glutes-not just part or some. Studies show the gluteus maximus is over 25 percent more engaged during deep squats than when squatting parallel! Deep squats also help maintain your lower body flexibility within your hips-something we all will need as we get older. photo 1 (5) With all of that being said, here is how you can squat a little bit lower to reap all of the wonderful benefits!
  1. Know Your Limits: Every single person is different with different body parts working in different ways. It is so important that you realize this before ever beginning squats. Some people just cannot squat-due to whatever reason! You may or may not be this person. If you are, then see how much you can actually do, but do not push your limits. Listen to and know your body first and foremost. Your body will lead the way and tell you everything you need to know!
  2. Check Your Form: Half of the time-kidding, most-people are doing it all wrong! Back hunched over, knees bent over toes, head down- big time no-no's! You can hurt yourself and do more harm than good to your body if you continue squatting with the wrong form. Here is an amazing little tip to help you improve your squat form in an instant!
  3. Take It Slow: Stop squatting so darn fast! I never understood why some folks squatted like they were in a race. Squatting too fast can hurt your body and make you perform the squat incorrectly since you aren't really engaging all of your muscles in a correct way. To go deep, go slow. Going slower also helps you check your form so you are more aware of your movements.
  4. Practice: Practice makes perfect. Keep trying until you get it. Go a bit lower and lower each day. You will get the hang of it!
photo 3 (4) Photo Source: Lean It Up  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.