How to Do Squats Without Hurting Your Knees & Lower Back

Video Transcript

"Hi, I'm Les Whitley. Today, I'd like to talk to you a little bit about the squat. The squat is probably one of the most overall effective exercises in training, let alone to improve musculature of the lower body. When done correctly, to minimize the impact of your knees, as well as, the lower back. The squat should always be initiated by having a good stance, good range of motion, good flexibility, while being under control. A body weight squat, again heels at or slightly wider than shoulders width. Moving the hips back first to initiate the movement. Keeping the chest and body in a good upright position. Arms for balance can be out in front, crossed over or at hip level. Lowering the body, again down through a full range of motion, as comfortable. Gradually lower yourself as flexibility improves. As you move to the squat rack, starting off with a good even hand position on the bar. Addressing the bar beneath. The bar in good proper position across the upper back and lower part of the shoulder. Lifting the bar up, under good control, stepping out, good foot stance making sure the knees travel in the same direction as the toes. Hip move back away from midline to initiate the motion. Bending at the knees, lowering yourself down under good control. Extending up. While lowering in the bottom phase, maintaining a good flat back, if not a slight arch in the small of the back for protection. What you don't want is a rounded position for the spine to get out of, so that you run the risk of injuring the lower back. The knees, as I mentioned, should follow the same direction of the toes. Knees should not buckle in if the toes are pointed out. If toes are straight ahead, same thing, knees should not deviate from the same line as the toes direction. Use these exercises to develop good powerful strong lower body. But do it safely by following those techniques."