Knee bends, often called squats, are a simple yet effective exercise. Here's how to do them correctly, drawing from best practices:
Proper Form for Knee Bends
| Step | Action | Details |
|---|---|---|
| 1 | Foot Placement | Don't stand with your feet together. Position your feet shoulder-width apart, or slightly wider, for stability. |
| 2 | Initiate the Bend | Bend at your hips and knees simultaneously. Avoid bending primarily at the waist; this can lead to strain. |
| 3 | Core Engagement | Pull in your belly (abdominal) muscles and tighten your thigh muscles. This helps stabilize your body and protect your lower back. |
| 4 | Maintain Spinal Alignment | Keep your spine straight throughout the entire movement. Avoid rounding your back. |
| 5 | Optional Support | If needed, place a hand on a wall or a fixed heavy object, such as a desk, for support. This can be especially helpful when starting or if you have balance concerns. |
| 6 | Depth and Movement | Lower your body as if you are about to sit in a chair, going down as far as is comfortable, aiming for a 90-degree angle at the knees if possible. Control the movement, and stand back up. |
Key Points to Remember
- Controlled Movement: Avoid jerky or fast movements. Aim for slow, controlled descents and ascents.
- Listen to Your Body: If you feel any pain, stop the exercise. Don't push beyond your limits.
- Practice: Consistent practice will improve your form and make the exercise easier over time.
- Progression: As you get stronger, you can consider adding weight or resistance to increase the challenge.
- Breathing: Remember to breathe in while going down and exhale while standing back up.
Following these steps ensures you're doing knee bends with the proper form, maximizing their benefits while minimizing injury risks.
