Progression, progression, progression. It is important to teach a proper progression when introducing a new complex movement to a client. This is the first step that we use when we are teaching a client how to squat. Our clients often are not able to perform a proper back squat for a variety of reasons:
1. Poor hip flexibility
2. Weak core strength
3. Poor activation of the glutes
We use the "Box Squat" or "Sit to Stand" as a way to teach them the proper squat mechanics before adding weight. As their flexibility and strength increases, we will lower the box until proper depth is reached.
1. Feet should be shoulder width a part with toes facing forward and slightly out
2. As you sit onto the box, maintain good posture
3. When standing back up, drive through your heels and prevent rocking up to the balls of your feet.
4. Start with a comfortable height and then gradually lower the box or chair over time.
About the Author
Ryan Lockard, CSCS*D, CSPS*D is the Founder and CEO of Specialty Athletic Training. He is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. Lockard is a member of the board of directors for the Autism Society of America and the advisory board for the NSCA Oregon chapter.