Squats are the foundation exercise for the development of the hip and leg muscles essential in sprinting, throwing, and hitting. It is the most important exercise of our program!
Mechanics
- Start with the bar resting comfortably across the shoulders with the load distributed over the back
- Head and eyes should be focused straight ahead. Chest is out. Shoulders are back.
- Feet are flat on the ground and shoulder width apart or wider (see next bullet point). Toes should point out slightly
- A wider stance will put more emphasis on the glutes and the hamstrings. A narrow stance will put more stress on the quadriceps
- Inhale deeply as you begin, squat down slow and under control by flexing at the hip first, then bending the knee and ankle until the thighs are parallel to the floor
- Keep your weight back on your heels to maintain good position with a flat back
