Squatting is a fundamental movement pattern crucial not only for gym-goers but for everyday functional activities. Whether you’re looking to perfect your form for personal fitness or aiming to take your training to the next level, understanding the key components of stability and mobility is essential. Here’s a detailed guide on how to improve your squat, tailored for our UK audience.
Understanding Stability and Mobility
Stability
Stability in squatting refers to the control you have throughout the movement. It involves engaging the correct muscles, maintaining a solid base, and ensuring that your joints are in alignment.
Mobility
Mobility is the range of motion available at your joints. Good mobility ensures that you can reach the desired depth in your squat without compromising form. It includes the flexibility of muscles and the strength to control those muscles through the full range of motion.
Tips to Improve Stability
Strengthen Your Core
A strong core is the foundation of a stable squat. Exercises such as planks, leg raises, and anti-rotation movements like the Pallof press can enhance your core strength.
Engage Your Glutes
Strong glutes contribute significantly to stability. Incorporate exercises like hip thrusts, glute bridges, and resistance band exercises to activate and strengthen these muscles.
Focus on Your Feet
Proper foot positioning and maintaining a tripod foot (weight distributed evenly across the heel, big toe, and little toe) are vital for stability. Ensure your big toes, little toes, and heels are firmly planted throughout the movement.
Practise Bracing
Bracing involves tightening your abdominal muscles as if you’re preparing to take a punch. This provides a stable core for your spine. Take a deep breath into your diaphragm before starting your squat and maintain the tension throughout the lift.
Tips to Enhance Mobility
Hip Mobility Drills
Tight hips can impede a deep squat. Perform hip-flexor stretches, hip circles, and dynamic movements like lunges with a twist to enhance hip mobility.
Ankle Mobility Exercises
Limited ankle mobility often leads to compensations in the squat. Combat this with ankle rolls, calf stretches, and dorsiflexion drills.
Thoracic Spine Mobility
A mobile thoracic spine is crucial for maintaining an upright chest during the squat. Include exercises like thoracic extensions over a foam roller and cat-cow stretches in your routine.
Daily Stretching Routine
A consistent stretching routine can significantly improve overall mobility. Focus on hamstrings, quadriceps, and hip abductors regularly.
Assessing Your Movement: The Station Academy Approach
At The Station Academy, we prioritize advanced movement screening to tailor our training programs to each individual’s needs. Our comprehensive assessments ensure that any mobility or stability issues are identified and addressed to prevent injuries and optimize performance.
Advanced Movement Screening
Functional Movement Screen (FMS)
This screening method evaluates fundamental movement patterns to identify limitations and asymmetries. It includes a series of exercises such as the deep squat, hurdle step, and in-line lunge.
Personalized Training Plans
Based on the screening results, our trainers create customized programs focusing on improving deficiencies through specific exercises and stretches.
Continuous Monitoring
Progress is monitored continuously, with adjustments made as needed to ensure ongoing improvement and prevent plateaus.
Conclusion
Improving your squat requires a dedicated focus on stability and mobility. Strengthening your core, engaging your glutes, and practising proper foot positioning can enhance stability. Simultaneously, hip, ankle, and thoracic spine mobility drills, combined with a daily stretching routine, can elevate your squat depth and form.
If you’re serious about mastering your squat, consider enrolling in a training programme that emphasizes advanced movement screening like the one offered at The Station Academy. With their expertise, you’ll be well on your way to achieving a powerful and efficient squat.
Happy squatting!
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