{"id":50537,"date":"2021-10-04T11:36:37","date_gmt":"2021-10-04T09:36:37","guid":{"rendered":"https:\/\/fitcamp.sk\/squat\/"},"modified":"2026-05-11T14:30:57","modified_gmt":"2026-05-11T12:30:57","slug":"squat","status":"publish","type":"post","link":"https:\/\/fitcamp.sk\/en\/squat\/","title":{"rendered":"SQUAT"},"content":{"rendered":"\n<p>The squat is one of the basic human\nmovements that occur in daily life. We perform it especially when lifting\nheavy things from the ground, in which, if its technique is not correct, there is a high\nchance of unpleasant injury (for example, the so-called &#8220;slash&#8221;). In today&#8217;s first\npart of a series of articles on basic movements,\n we will discuss the basics\nof proper squat technique and look at the most common compensations we encounter during it.  <\/p>\n\n<p>The squat is probably one\nof the most popular and used exercises in fitness centers.\nThis exercise is especially great for building the strength of the lower limbs and the muscles of the\ndeep stabilization system of the body. At the same time, however, this exercise is also the one that\nwe see in the gym performed not entirely technically correct, with a\ndisproportionate load and often on the verge of the aforementioned injury. There are many\ntypes of squats and each has its own specifics, but there are certain principles\nand rules that apply to a professional weightlifter,\n basketball player or a mother after work who uses this exercise in her\ntraining program.  <\/p>\n\n<p>The basis of a\nsuccessful and technically correct squat are elements such as the position of the feet,\nadequate mobility and control in the ankle and hip joints, as well as the control\nof a stable torso throughout the movement.<\/p>\n\n<ol class=\"wp-block-list\"><li>Foot position\n<\/li><\/ol>\n\n<p>The position of the feet can differ from\nthe anatomy of the pelvis of the individual, and this means that some people will prefer a narrower\nsquat with their toes pointing all the way forward, and others, on the other hand, will naturally prefer a\nwider stance with their toes turned slightly to the sides. The basic position is usually considered to be\nstanding with the tips pointing slightly to the sides (about 10-20\ndegrees). You need to be careful about turning the foot too much, which is already a sign of\nmovement compensation for lack of mobility, especially in the ankle and\nhip joints.  <\/p>\n\n<ul class=\"wp-block-list\"><li>Mobility in the ankle and hip joint<\/li><\/ul>\n\n<p>Insufficient mobility in the\nankle (dorsiflexion) causes the torso to bend forward too much during the squat, which\nleads to the transfer of a lot of pressure where we do not want it to go \u2013 to the lumbar spine\n (the so-called lower back). If you don&#8217;t want to work on mobility (you should),\n this problem can be solved by underlining heels or weightlifting shoes,\n which will improve the range of motion in the ankle. However,\n it is a short-term solution that will not solve the problem.  <\/p>\n\n<p>Worse mobility in the hip\njoint can cause pain directly in this segment when performing\na squat (hip impingement), transferring weight to the dominant leg in the lower\nposition (hip shift), falling knees inward (knee valgus) or very\nearly pelvic squatting (butt wink). However, the solution to these problems is much\nmore comprehensive.   <\/p>\n\n<p>However, in simplicity, to\neliminate the transfer of weight to the dominant side and sagging\nknees, it is ideal to use a mini band around the knees and concentrate at a slow\npace and even weight distribution throughout the movement. Early\npelvic undergrowth can also be easily corrected with a mini band and\nan initial squat only to the extent that we can guard the\ncorrect technique. However, this topic is very complex and will be discussed\nseparately in future articles.  <\/p>\n\n<ul class=\"wp-block-list\"><li>Correct\ntorso position throughout the range<\/li><\/ul>\n\n<p>In this case, sufficient control of\none&#8217;s body is needed, which can start with preparation in easier positions\non the ground on the back or in a position on all fours. A person should be able\nto control their limbs to the full extent without looking for\nthe range where it should not be \u2013 in the lumbar spine, which should be stable. On the contrary, the\nthoracic spine, hips and ankles must be mobile enough to perform this exercise.\nBreathing is also a big part of keeping your torso in the correct position.\nIn the upper squat position, we always inhale into the abdominal cavity by\nspreading the lower ribs in all directions, without our shoulders &#8220;jumping&#8221;\n to our ears. Then we descend in the inhale to the lower position and exhale when\npushing up (after passing the breaking point of the squat).   <\/p>\n\n<p>The topic of the squat is really extensive and over\ntime we will deal\nwith individual techniques, compensations and solutions separately in order to clarify the issue in depth. At the end of today&#8217;s\narticle, we will show you a simple progression on how to work\nyour way up to the barbell squat correctly: <\/p>\n\n<ol class=\"wp-block-list\"><li>Squat\nwith your own body<\/li><li>Squatting\nwith one&#8217;s own body on one leg (at least to the level parallel to the ground)<\/li><li>Goblet\nsquat (e.g. with kettlebell)<\/li><\/ol>\n\n<p>\n\n\n\n\n\nBack squat with a barbell.\n\n\n\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The squat is one of the basic human movements that occur in daily life. We perform it especially when lifting heavy things from the ground, in which, if its technique is not correct, there is a high chance of unpleasant injury (for example, the so-called &#8220;slash&#8221;). In today&#8217;s first part of a series of articles [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[148],"tags":[],"class_list":["post-50537","post","type-post","status-publish","format-standard","hentry","category-blog-en"],"_links":{"self":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50537","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/comments?post=50537"}],"version-history":[{"count":1,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50537\/revisions"}],"predecessor-version":[{"id":50539,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50537\/revisions\/50539"}],"wp:attachment":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media?parent=50537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/categories?post=50537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/tags?post=50537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}