Deep squats are excellent for building optimal lower back function. They target multiple muscle groups, including the glutes, quadriceps, hamstrings, and lower back. Regular squatting can improve overall functional strength and mobility, providing better support for the lower back during daily activities and reducing the risk of strain or injury. Here’s how to perform a good quality squat:
Stance:
- Stand shoulder-width apart with your feet facing forward.
- Rotate the heels together and contract the glutes to achieve a neutral pelvis position.
- Maintain an upright posture, shifting your weight towards the heels.
Squat:
- Break at the hips and knees, as if preparing to catch a ball.
- Sit back as far as you can, mimicking the motion of sitting down on a couch or deep seat.
- As you squat down, start to separate the knees out to the side just before reaching 90 degrees. This allows you to squat deeper without losing your balance backwards.
- Keep your heels firmly planted on the ground and maintain a slight arch in the lower back. (For safety reasons only squat to a depth where you can maintain these form cues, if your heals lift of or your lower back rounds then find the underlying stiffness/weakness and address that before going any lower).
- Push down through your feet to stand back up while keeping your spine in a neutral posture.
- Repeat the process.
By following these guidelines, you can perform quality squats that contribute to optimal lower back function.