Squats
Muscles targeted: Gluteals, hamstrings, quadriceps
Starting Position: Stand erect with a neutral spine and feet shoulder-width apart.
Action:Slowly lower the body, with the hips moving back as if sitting in a chair. Maintain the weight directly over the heels or mid-foot. Lower to approximately 90 degrees of knee flexion. Pause, then slowly return to the starting position. If lumbar curvature cannot be maintained, lower less than 90 degrees. Engage abdominals to help tp prevent from lumbar hyperextension.
Common Mistakes: Lowering beyond 90 degrees of flexion
Correction: Slowly lower the body and stop before the upper leg becomes parallel with the floor.
Error: Forward lean with heal lift Correction: Keep the weight over the back portion of the foot rather than the toes; raise the arms to shoulder height to counterbalance.