To perform a supported squat, you can hold onto a sturdy object, such as a wall, for stability while performing the squat movement.
Supporting a squat involves using external assistance to help maintain balance and control throughout the exercise. This can be particularly useful for beginners, individuals working on mobility, or those recovering from injury.
According to the provided reference, a simple method for supporting a squat is:
- Hold onto the wall: Position yourself next to or facing a wall or other sturdy support.
- Plant your feet: Ensure your feet are firmly planted into the floor. Your stance should typically be about hip to shoulder-width apart, toes pointing slightly out.
- Initiate the movement: Begin the squat by first bending at the hips, pushing them back as if sitting in a chair.
- Continue descending: Then, bend your knees to descend back and down.
- Maintain foot contact: Keep the entire bottom of your foot in contact with the floor throughout the entire descent and ascent.
- Use support: Use the wall or support as needed to help control your movement and balance.
Benefits of Supported Squats
Using support during squats offers several advantages:
- Improved Balance: Helps prevent falls and allows you to focus on the movement pattern.
- Enhanced Form: Allows you to practice proper squat mechanics (bending at hips first, keeping chest up) without worrying as much about stability.
- Increased Depth: May help you achieve a greater range of motion if limited by balance.
- Reduced Fear: Provides confidence, especially for those new to squatting or recovering from injuries.
Supported Squat Technique
Here is a breakdown of the technique:
- Setup: Stand a comfortable distance from a wall, railing, or piece of furniture you can hold onto.
- Grip: Gently hold the support – don't grip so tightly that you rely entirely on your arms. The support is there for balance, not to pull yourself up.
- Execution:
- Keep your chest up and core engaged.
- Hinge at your hips and bend your knees simultaneously.
- Lower yourself as far as comfortable while keeping your feet flat.
- Push through your feet to return to the standing position.
This method, as described, allows you to practice the fundamental movement pattern of a squat while providing the necessary external stability.
