March 30 Day Squat Challenge
March 30 Day Squat Challenge.
Squats! Seems we either really love them – or really loath them.
There’s definitely been a strong and divided reaction to my Facebook post about this month’s challenge.
This might be because the received wisdom about the “perfect squat technique” doesn’t recognise that we all do not move in exactly the same way, and while we need to pay attention to some good basic principles, there ought to be variation in how we squat and even in how we recruit the muscles that squats target.
That’s why my March 30 Day Challenge includes several different types of squat, so that you can find a style of this awesome exercise that works best for you.
What’s so good about squats?
Squats are one of the best exercises you can do for lower body strength. They’re a compound exercise that involves more than one joint and muscle group at a time (versus isolation exercises that focus on one muscle). They target all the prime mover muscles of the lower body, including those of the hips, glutes, and thighs, as well as the small stabilising muscles that help us to develop balance, mobility and flexibility.
They’re also functional – useful in real life activities – and almost endlessly adaptable, so there is no need to get bored or to suffer through an exercise that doesn’t really suit you.
And if you think your knees will never allow you to perform a squat: we’ll look at some specific conditions at the end of this blog, but for most people, when a squat is performed in the right way for you, the exercise will help condition and strengthen your knees and the muscles around them, so that you can move better and more comfortably in daily life.
Work with what you’ve got
You may have heard instructions about squatting with your feet exactly parallel, strictly keeping knees behind your toes, and having your torso vertical as you lower into position.
These technique tips ignore differences in anatomy, mobility, strength, not to mention any injuries or long-term conditions, that mean a “textbook” squat is not in fact ideal.
Someone with long legs and a short torso will move differently into a squat than someone with shorter legs and a comparatively long torso. The way our hip girdles are put together – variations in the depth of the hip socket, how the thigh bone connects into its socket, even the width of the pelvis – influences how we can squat. And then there’s hip, knee, ankle and foot mobility to take into account.
All of this is to say that you need to pay attention to squatting with the form that suits your body and your current capabilities. In particular, only take your squats to a point that is comfortable and without any pain. You can, if you think it would help, work on your flexibility and mobility at the same time that you are working on your strength in carrying out the squat.
(More on flexibility and mobility will follow soon in a separate blog).
30 Day Squat Challenge
This March, given we are still in lockdown in England and around the UK, and especially because indoor group exercise will not be permitted until after May 17th, we’ve got a progressive programme of squats to keep ourselves challenged and engaged.
We are beginning the month’s programme with some foundational exercises so that we address some of the issues already mentioned, improving postural alignment, basic strength, and functional stability.
We’ll then add more variations, increase the targeted numbers of repetitions, and add some weights to keep building strength and endurance.
Remember though, this is simply for a bit of fun. If you want to stick with a basic squat but follow the increasing reps, do that. If you want to try the different variations, but don’t want to end the month doing 200 squats, try the daily squat but with fewer reps. You could complete the higher target repetitions by splitting them into two or three sessions during the day. Or you can add reps and add something like a Kettlebell if you are a seasoned squat pro!
Basic squat principles
Begin with your feet parallel, toes in front of heels, and slightly wider than the bony bit at the front of your hips.
If, however, as you begin to squat your knees do feel uncomfortable, you can turn your toes out slightly (as long as you pay attention to point 3).
Keep shoulders relaxed and away from your ears, and your back and pelvis in a neutral, natural position. Engage your abdominal muscles by drawing your navel in and up (imagine zipping up a slightly too tight pair of jeans).
Keeping your spine long, avoiding tilting your pelvis, and working from a strong centre all will help you to make sure your lower back neither arches nor curls into a hunched position.
Push your hips back a little to shift your weight back slightly into your heels, and then bend your hips and knees simultaneously to push your bottom down, as though you are about to sit on a low stool.
Don’t simply let your knees angle forward, away from your body. If your feet are slightly turned out (as per point 1), you may be tempted to take your knees wide and perform a sort of hip thrust.
It may be helpful to actually have a chair or stool behind as something to aim your booty at, and remind you to taking your weight back and down!
Aim to keep your shins (sort of) vertical, in order to avoid too great a bend forward at the front of the ankle. Again, remember that you’re lowering your booty back and down by bending the knees and hips simultaneously.
The bottom of the squat is wherever you want it to be – really, whatever feels comfortable and pain free for you. You might end in half- or three-quarters squat. You might get your booty onto your chair or stool, or even get your thighs parallel to the floor.
Keep your shoulders relaxed and stomach muscles engaged as you push back into our standing starting position. Your hips and knees will straighten simultaneously on the upward phase. Give your glutes a little squeeze too as you return to standing.
That’s an awful lot of words for a simple exercise! I’ll be adding a short video that covers the basics.
Some of the variations that we will do during our March timetable will change the position of your foot, and at least one asks us not to push the hips back. But all of them challenge us to work on good posture with a long spine, relaxed shoulders, and neutral pelvis, and steady natural breathing throughout each exercise.
Have fun!
Do get in touch if you would like more support, or to find out about my regular classes.