Squats are arguably one of the most performed exercises. Often people tend to skip to throwing a bar onto their back and performing 30-40 a day without strengthening the areas that are required to maintain the movement. As a result, once they start loading more and more weight, they begin to experience pain in various areas. We have compiled a generalised outline of how we suggest you progress into barbell squats.
High Box Squat
Use a bench, seat, bed or couch that sits above your knees.
Stand approximately one foot in front of the box.
Keep your arms outstretched in front of you.
Focus on lowering yourself towards the floor and pushing your knees outwards rather than sitting backwards.
Pause when you are almost at the level of the bench.
Drive your heels into the ground and your pelvis forward as you stand up.
Low Box Squat
Use a bench, seat, bed or couch that is almost as high as your knees.
Stand approximately one foot in front of the box.
Focus on lowering yourself towards the floor and pushing your knees outwards.
Pause when you are almost at the level of the bench.
Drive your heels into the ground and your pelvis forward as you stand up.
Front Weighted Box Squat
Use a bench, seat, bed or couch that is almost as high as your knees.
Stand approximately one foot in front of the box.
Hold weight at the front of your chest or on your shoulders.
Focus on lowering yourself towards the floor and pushing your knees outwards.
Pause when you are almost at the level of the bench.
Drive your heels into the ground and your pelvis forward as you stand up.
Posterior Weighted Box Squat
Use a bench, seat, bed or couch that is almost as high as your knees.
Stand approximately one foot in front of the box.
Hold bar behind your back.
Focus on lowering yourself towards the floor and pushing your knees outwards.
Pause when you are almost at the level of the bench.
Drive your heels into the ground and your pelvis forward as you stand up.
Posterior Weighted Squat
Hold bar behind your back.
Focus on lowering yourself towards the floor and pushing your knees outwards.
Pause when you are parallel the ground.
Drive your heels into the ground and your pelvis forward as you stand up.
It is important to progress exercises and ensure that you don’t risk injuring yourself. Keep an eye out for our next blog this month that will identify possibly injuries that you may get while doing squats and how they can impact your performance.
If you would like a personalised program and assessment to improve your progression with squats, please book a telehealth or an in-person consultation.