All About the Squat
Naked squats. One hundred naked squats. Do I have your attention? Fun fact, back before I had a toddler waking me up in the wee hours of the morning, I used to roll out of bed and do this. Yes, you heard right. I, Maddy Alaric did 100 naked squats every day for a year.
If you ask me, mastering the body weight squat is one of the most beneficial movements for our bodies. A strong squat will improve mobility, strength, and help prevent injuries. I think I can speak for most of us when I say that we want to live and play in a pain-free manner. As a mother of a toddler, I find myself squatting countless times throughout the day, often so we can be at eye level when I try to explain that she should wear something other than a tutu. Let’s be real - I frequently find myself in a deep squat attempting to pick up the million grains of rice that she decided belong on the floor. Awesome. I’m not going to tell you that the squats will help the constant parenting clean-up stop, but I am here to tell you that it can make it a whole lot easier.
So here it is, how to perfect the body weight squat.
- Place your feet shoulder distance apart, toes pointed out slightly.
- Establish equal pressure between the heel, first and fifth toe (the tripod or stable foot).
- Brace your core by taking a full inhale.
- Movement starts with your hips shifting backwards as you begin to lower.
- Take a second. Are your knees aligned with your feet? Has the weight shifted in your feet as you lower? Weight should be balanced over the middle of feet the entire time.
- Keeping chest up, knees drive outwards. Use your arms out front for balance.
- Once you’ve reached the bottom of your squat, press feet into the floor as you continually drive your knees out. Exhale the breath as the body makes its way back to a fully upright position, squeezing your glutes at the top.
You have just perfected the squat. Feels awesome, right? Okay, maybe not. But the good news is that you now have the foundation to squat safely and properly. Maybe a new awareness of your mobility or lack thereof? One could say it’s a starting point. This is really exciting! So keep working on it, set a goal - wait, even better, let me make one for you: 100 squats every day for the month of December!
Break them up however you like 2x50, 25x4, 10x10, etc. If that gets easy, add weight. Use something heavy around the house, like a bag of dog food.
Happy squatting! And no, they don’t need to be done naked, but it’s a whole lot more fun if they are.