The squat: a staple move that works your entire lower body and is one of our favorites for booty gains. Let’s start with the basics. Before you jump into any strength-training regimen, make sure you’ve mastered the basic squat. Then, you can progress by adding weight, adding explosiveness (such as a jump), or adding complexity (such as a burpee). Not only will this prevent injury, but a solid foundation of form will also help you get stronger and advance to more complex moves more quickly.
At Ascend, we really encourage our athletes to think about how a movement feels in addition to understanding the logistics of the movement. With that in mind, when I coach our Ascend Underground classes and my personal training clients, there are several cues and tips that I believe are helpful.
So the next time you’re about to drop that booty down low into a squat, remember these key tips:
If you have trouble finding this position, pick up one foot and then the next and place down naturally. This is a quick way to find your squat position.
You should feel your hamstrings and glutes engage as your body weight shifts backwards and towards your heels.
At the bottom of your squat, notice* the following:
Think about both your quads and glutes during this part of the movement. Do not over-extend your hips at the top, but you should return to a full standing position to complete the move.
Keep these form checks in mind next time you hit the gym, and I’m sure you’ll feel a difference.
Climb higher, sprint faster, Ascend.
Our classes are crafted with one goal in mind: to help you reach peak performance: We help you unleash your inner power with intentional rides, you leave the studio a stronger version of yourself. Our instructors know how to push you beyond perceived limitations, empowering you build physical and mental stamina. It comes full circle for us when you bring that newfound confidence into every aspect of your life.
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Alexandria, Virginia 22301