Squats for Beginners: How to Squat Effectively — Transcript

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1. 0:00I am a firm believer that squats are one
2. 0:02of the most important exercises for
3. 0:04anyone to do but especially someone that
4. 0:07has multiple sclerosis the reason for
5. 0:09this is because squats strengthen all
6. 0:11the muscles in your legs that are
7. 0:13responsible for helping you stand up
8. 0:15from a low surface and how many times
9. 0:17have you found yourself being in a
10. 0:19struggling situation when you're
11. 0:21standing up from a couch or from a low
12. 0:23bench or a low chair so doing squats
13. 0:25will actually help strengthen your
14. 0:27muscles to move around better throughout
15. 0:30your day-to-day life however so many
16. 0:32people have difficulty with squats
17. 0:34because it causes pain in their knees or
18. 0:36discomfort somewhere in their body so
19. 0:39I'm going to show you two different ways
20. 0:40to do squats that are just as great to
21. 0:42strengthen those big muscles the first
22. 0:45exercise is a wall squat and the second
23. 0:47exercise is a wall squat hold the wall
24. 0:50squat hold is a modification of the wall
25. 0:52squat but it is very important that you
26. 0:55do these exercises correctly otherwise
27. 0:57it's likely that they will still cause
28. 0:58pain so let's get into it
29. 1:00the first thing you need to do is find a
30. 1:03wall with blank space so that you can
31. 1:06lean up against the wall the second
32. 1:08thing you need to do is make sure your
33. 1:10positioning is correct the positioning
34. 1:13of your legs and the positioning of your
35. 1:15torso so let's first talk about the legs
36. 1:17if my feet are too close to the wall
37. 1:20when I bend down to squat you'll see
38. 1:24that my knees are way over my toes my
39. 1:27knees are here and my toes are all the
40. 1:29way back here that's really gonna bother
41. 1:31your knees so the first step is to move
42. 1:34your feet away from the wall this is
43. 1:37going to be a different distance for
44. 1:39everyone
45. 1:40based on how tall you are and how long
46. 1:42your legs are so you want to move your
47. 1:45feet away from your body and they are
48. 1:47about hip-width apart so for me it looks
49. 1:52like this I'm gonna go back to the side
50. 1:54so that you can see when I bend from
51. 1:58here my knees are now in alignment with
52. 2:01my mid foot ankle area so that's what we
53. 2:06want and we want about ninety degrees if
54. 2:09that's not too challenging if your legs
55. 2:12are too far
56. 2:13away that's also not the best because
57. 2:16you're at this big angle and it's going
58. 2:20to be a lot harder for your legs so try
59. 2:22to shimmy around and find that distance
60. 2:26between the wall and your heels where
61. 2:29when you bend down your knees are in
62. 2:32alignment with your ankles or mid foot
63. 2:34area the second thing you need to make
64. 2:37sure is in good alignment is your torso
65. 2:39we have a tendancy to arch our backs so
66. 2:44we have this space between our back and
67. 2:47the wall and what you want to do is
68. 2:49flatten that space so you're going to
69. 2:52tighten your ab muscles and push the
70. 2:56arch of your back into the wall that
71. 2:58will cause this pelvic tilt and keeping
72. 3:02all of these torso muscles tight and
73. 3:04engaged will really help reduce any
74. 3:07negative tension or pressure in your
75. 3:09legs so keep your back flat pelvic is
76. 3:13tilted your legs are in the right spot
77. 3:15and then slowly Bend from there
78. 3:27only go as low is what feels comfortable
79. 3:30to you so that may mean that you just
80. 3:33bend down one inch and then straighten
81. 3:37and down there is no requirement to get
82. 3:41down to ninety degrees or lower do what
83. 3:45works best for your body remember the
84. 3:48goal is to get strength without pain so
85. 3:51find whatever distance works best for
86. 3:54you now sometimes people will have knee
87. 3:57pain and with repetitive movements and
88. 3:59bending it down then coming back up then
89. 4:02down and up is a repetitive movement for
90. 4:06your knee so that may not be very
91. 4:07comfortable and that is when I would
92. 4:10suggest the wall squat hole the theory
93. 4:12is the same but you just hold the
94. 4:15position instead of coming up out of it
95. 4:18so you still want to make sure your leg
96. 4:21alignment is perfect your about hip
97. 4:23distance apart away from the wall when
98. 4:26you bend down your back muscles are up
99. 4:29against the wall AB muscles are tight
100. 4:31your knees are not in front of your toes
101. 4:35and hold you should feel your ab muscles
102. 4:37engaged your quad muscles engaged maybe
103. 4:40your hamstrings as well and hold for as
104. 4:42long as you can maybe that's ten seconds
105. 4:45maybe it's thirty seconds maybe it's a
106. 4:48minute whatever you can do but before
107. 4:50you hit the point where your legs are
108. 4:52equivalent slowly come back up your hold
109. 4:56can be higher maybe your hold is just
110. 4:59here or even here whatever works for you
111. 5:04I also want to point out that females
112. 5:06have a higher tendency of their knees
113. 5:08caving in so make sure that when you're
114. 5:10bending down and then standing up your
115. 5:13knees don't cave in or become
116. 5:15knock-kneed I'd encourage you to try out
117. 5:16these two exercises and see if they feel
118. 5:19like a better fit for you than regular
119. 5:20squats you will likely find that your
120. 5:23knees feel like they have much less
121. 5:24pressure on them and you're able to
122. 5:26engage your core a little bit easier
123. 5:28thank you so much for taking time out of
124. 5:30your day to watch this video if you
125. 5:33thought it was helpful and found value
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