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Learn How To Squat For Maximum Benefits

Is your back hurting you badly? Is your knee pain aggravating when you walk? Do your hips hurt for seemingly random reasons? Among so many reasons running, or lifting leaves your body aches. You might have some sort of stiffness in your legs due to sports or squats you are doing in the gym.

If you are still unsure about the most probable reason behind this all body pain? Simply perform this three-second test. Stand up, kick off your shoes and set your feet hip-width apart with your toes pointing straight. Squat now and go as down as you can within your comfort zone. But make sure not to raise the heels off the floor. And if you are unable to put your but down a few inches down near the ground, that’s the moment to analyze the problem.

Before getting into more details. Let's discuss how to sit in a squat position. It is the most natural movement for the body. Why? Because joints and muscles are used during squatting include knees, core, gluteus maximus, gluteus minimus, ankles, and hips. From swinging a golf club to yard work, these all parts of your body are jockstraps for walking, running and performing all the other physical activities.

But if you can’t squat in a proper position due to stiffness and pain in joints, then your muscles are too tight. This all condition of your body would cause severe body aches. You will not be able to move properly that in turn has a negative impact on your back and knees.

Learning to squat might be the most important thing you can do for your fitness and wellness. If after doing tests, you did not get the answer to your question then let me tell you one thing- humans are meant to sit in the squat position. And luckily, you have a chair for that sitting position. When you sit, your hips and ankle muscles shorten and stabilize your core muscles. Over time, these parts weaken the core areas and the muscles become overtight sending your brain the pain signals.

Due to a lack of flexibility in hips and ankles, it would be hard for you to do a full or deep squat. So how to squat? There are some tests which can be a game-changer indeed a life changer. What you need to do is:

Test Yourself

Fix Yourself

Take the Ultimate Square Test

Hold the doorjamb and move towards a squat position holding the handle to stabilize your body. In that position, your torso should be upright and core more engage. Take deep breaths for 30 seconds. Stand up and then do 3 reps, 3 days a week.

For Hips, get down on knees and hands while extending your left leg and pointing your right heel to the outside of your left knee. In the next step, move your hips back and forth to the right for 60 seconds. Feel right hip stretch, switch sides and repeat once a day.

For ankles, test above for 3 sets of 5 reps every day. Also, foam rolls each calf for 1 minute a day. Grab that foam roller, sit on the floor and place the roller under your right calf. After that roll up and down the muscle for 60 seconds. Repeat the same process on the other half.

Last but not least, take the ultimate squat test, hold the squat for as long as you can. And hit the same position for 10 minutes to establish a healthy move and get maximum benefits.