Double Leg Squat
Ever experience knee pain? This is a great exercise to help strengthen the muscles that support the knee and play a vital role in preventing pain under the patella (knee cap).
This exercise specifically targets knee stability, and helps on many levels, from someone trying to improve balance or prevent knee pain to a high level athlete who wants to improve strength and performance.
Key technique point to keep in mind for all levels:
- Sit back and down like there is a chair behind you. If you squat down in such a way that you would “miss the chair” then you are putting too much stress on the knee joint. As you sit back, lean your chest forward to counter balance the weight of your hips. Most of your weight should be balanced between your heel and the ball of your foot, not out on the toes.
- Keep your toes down through the entire motion of the squat, this helps engage the core.
- Keep your knees in-line with your toes. Once again if your outer hip muscles or lower leg stability muscles are weak then your knees will collapse in. Facing a mirror, draw a vector down from the center of your knee. It should hit your middle toe, not the inside of your big toe.
- Make sure you do not move your lumbar spine by rounding your back or arching your back too much as you squat. Focus on having a heavy tailbone and tight abdominal muscles.
- Keep your chin tucked.
- When doing single leg squats and squat jumps, keep your hips square and level at all times. If your outer hip muscles are weak, the non-supporting hip will drop or rotate in.
Double leg squat
Aim for 3 sets of 10 at a level that is challenging, or mix it up starting with the beginner level and then moving on to advanced!
Don’t forget to finish with a quad stretch.
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Please consult your physician before starting any exercise program.