"Dear Coach, Try as I might, I can’t get into a deep squat with a weight on my back. I feel like I’m going to fall over backward, and I, therefore, lift my heels off the ground. What can I do?" - Sean Cotwell, Miami Florida
EXPERT: Olly Foster - Personal trainer and fitness model.
You’re right to chase the deep squat, Sean. They’re one of the best exercises you can do for your legs and entire frame because they demand a symphony of coordination between your upper and lower body. And contrary to popular misconceptions, they don’t have any more impact on your knees than partial or parallel squats, found research in Clinical Biomechanics.
Going all the way down does, however, fire up more muscle fibers in all your working parts, so it’s worth mastering. Sadly, without a proper biomechanical postural analysis, it’s tough to tell exactly where you’re going wrong, but there are plenty of exercises and stretches you can do to help you chase the deep squat.
Follow this plan 1-3 times a week, and you’ll soon get the lowdown on getting low.
LOWER BODY WORKOUT
Stand facing a wall and place your hands on it. Position your feet in a lunge position and bend your back knee as far as possible without letting its heel rise off the ground. Do this for 30-60 seconds. Repeat on the other leg.
Sit upright on the floor with a tennis ball in line with your calves. Place your right foot on top of your left then place your left calf on the ball. Roll the ball left from to right and up and down to break down the fascia in that area and get more flexibility. Do this for 30-60 seconds on each leg.
Get into a lunge position with your right foot forward. Lean even further forwards into it so that your back knee touches the ground. Hold for 30 seconds and repeat on the other side.
Drop down into a deep squat position with your calves touching your hamstrings. Have a training partner rest a light barbell across the tops of your thighs and stay in the position for 30-60 seconds.
Rest a hockey ball against a wall at chest height where your chest muscles meet your shoulders. Lean against the ball and roll it up and down this area for 30-60 seconds.
Stand with your feet shoulder-width apart. Bend your hips and knees simultaneously to lower yourself as close the ground as possible. Keep your back straight and knees in line with your feet. Hold this down position for 15-30 seconds. Repeat 2-3 times.
Stand with your feet shoulder-width apart and hold a weight plate in front of you with both hands. Bend your hips and knees simultaneously to lower yourself towards the ground, making sure your heels don't rise up. Rise to the start position along the same path by straightening your knees. Do 2-3 sets of 15 reps using a light weight.
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