Benefits

• Strengthens lower extremities, including hamstrings, quads, hips and glutes

• Helps improve jumping, running and other athletic movements

• Strengthens abdominals, low back and core region

Description

• Begin in athletic stance with toes slightly pointing out

• Pick eye-level focus point on wall

• Squat down with control and good posture until thighs are parallel to ground

• Keep weight back on heels

• Drive upward out of squat into starting position keeping chest out

Helpful Hints

• The preferred squat angle is between 70 and 90 degrees; squatting deeper than this stresses your knees and low back

Common Errors

• Bending too far forward

• Not letting your butt go back during descent for balance

• Knees moving past your toes

• Letting your heels come off the ground

• Not having proper knee alignment for ascent and descent

Potential Risks

• Hurting your low back

• Blowing out a knee

Key Coaching Points

• Look straight ahead

• Keep the bar on the upper part of your traps

• As you descend your butt should move back a little

• Point left foot to 11 o’clock and right foot to 1 o’clock

• Keep your knees directly in line with your feet during descent and ascent

• Don’t let your knees shift past your toes