To perform a deep squat, you need to lower your body as far as possible while maintaining balance and proper form. Here's a breakdown of how to do it:
Deep Squat Steps:
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Stance: Begin with your feet slightly wider than shoulder-width apart. Turn your toes outwards at a slight angle (usually around 15-30 degrees). This wider stance allows for greater hip mobility.
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Initiate the Movement: Start by pushing your hips back as if you're sitting down on a very low chair or stool. This helps maintain balance and engage the correct muscles.
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Lower Your Body: Continue lowering your body, focusing on keeping your back straight and your chest up. Your knees should track over your toes, but avoid letting them collapse inward.
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Depth: Lower yourself until your hips are as low as they can comfortably go. Ideally, your hip crease should drop below your knees, which defines a deep squat. Note: Not everyone can achieve this depth due to mobility limitations. Work within your body's capabilities and gradually improve your range of motion.
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Maintain Form: Throughout the movement, maintain core engagement to protect your lower back. Keep your weight distributed evenly across your feet.
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Ascend: To stand back up, push through your heels and engage your glutes and thighs. Maintain a straight back and controlled movement.
Important Considerations:
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Mobility: Adequate ankle, knee, and hip mobility are crucial for performing a deep squat safely and effectively. If you lack mobility, focus on stretching and mobility exercises before attempting deep squats.
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Form Over Depth: Prioritize proper form over achieving maximum depth. It's better to perform a shallower squat with good form than a deep squat with poor form, which can lead to injury.
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Progression: If you're new to deep squats, start with shallower squats and gradually increase the depth as your mobility and strength improve.
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Listen to Your Body: Pay attention to any pain or discomfort. If you experience any pain, stop immediately and consult with a healthcare professional.
