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Proper Form for a Basic Squat
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The second version of the squat that I'm going to show you today is for
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Hi, I'm author, speaker and trainer JJ Flizanes of JJFlizanes.com. And I'm here to speak to you today on behalf of About.com about the proper form for a basic squat. I recommend when doing a squat at home that you use a ball against the wall. The reason for this is because you can help manipulate gravity since you're leaning up against the wall with the ball, and change your foot position, either closer to you or further away, in order to adjust your form to fit your body.I'm going to demonstrate 2 versions of a squat. The first form for the squat that I'm going to show you is for someone who is concerned about feeling tension in their lower back. This is also for someone that doesn't have any knee problems.  Many balls have lines on them. This is to show you the track of how the ball rolls. So when you're putting it against the wall you want to make sure that you're aligning your body in the same direction of the lines so it rolls smoothly up and down the wall. Next you want to walk your feet in front of you. Start with your feet hip width apart. You can always adjust and make it a little bit wider if you need to later. The next thing I want you to think of is sitting down and back. Squats are not about just your knee, they are also about your hip. So in this case I want you to keep your knees where they are and you're going to sit your butt down and back.You want to stop at about 90 degrees from the floor, or if you feel any discomfort, stop shorter. You're going to exhale on the way up and you're going to inhale on the way down. Perform this exercise nice and slow, so that you can control all the muscles and understand how your body is moving. This will give you time to feel if it feels okay in all your joints.The second version of the squat that I'm going to show you today is for someone who has knee concerns. If you have knee problems or have had past knee problems or your knees bother you when doing this exercise, we want to take and transfer the force into the hips instead of the knees. So you're going to start the same way by putting the ball against the wall and leaning up against it. You're going to walk your feet out but not as much as you did if you were doing the one which was protecting your back. This squat you're going to really sit back as if you're sitting back behind you, and your butt is going to go behind the ball, towards the wall. I recommend keeping your arms out in front of you, just for counterbalance. But again I am actually really curling my lower body underneath me now, so a lot of the forces are being absorbed by my hips instead of my quads and my glutes.Thanks for watching. For more information, please visit us online at About.com.
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