Name: Playbook - Hannah Bower - Squat Tutorial
Uploaded: 2024-03-06T20:31:25.579Z
Duration: 5 min
Description: Squat Tutorial

I just graduated from physical therapy school and I’m going into both postural restoration and pelvic health. LOVED your cueing of stacking ribs over pelvis. So important!

Brynn

Thank you!!! Explained very well and easy to understand, looking forward to checking my form next workout.

Wendy

Loved, so helpful to know if I’m doing it correctly

Victoria Leon

Squatting is one of the most fundamental movements in fitness, but it can be one of the most intimidating and when done wrong, the most potential for injury. 

Squatting is about alignment: shoulders, hips, and spine. 

1. Start with your feet hip width distance apart. HOWEVER, for some body types this does not feel natural or good. You can play around with a narrow or wider stance and find the distance that feels the best on your pelvis and back. 

2. Squatting is a core movement. You absolutely must brace your core before you squat. Stand tall with your shoulders retracted (no shoulder slouching and no lower back arching).

3. Your first thought should be to shift your hips back (while keeping your spine neutral) in a slight hinge motion. 

4. Then as you start to lower your hips by bending your knees, think about spreading the floor apart with your feet. This will help keep your knees from falling inward

5. Ideally, squat to parallel, however if you are new to squatting, start with the range of motion that you can keep proper form with. 

6. Your knees can be pointed outward ( think about how little baby's squat), as long as they aren't falling towards each other.

7. You want to keep your head still. Do not look down as  you lower, and do not lift your head as you stand. This can cause neck strain.

8. You do NOT want: your knees to fall towards each other, your chest to drop (or shoulders to round) and your butt to concave at the bottom of the squat

Squat Tutorial

What is diaphragmatic breathing?

Great explanation of diaphragmatic breathing!

Cristine

Diaphragmatic Breathing in depth

It was great - but one question - does this mean the diaphragm breathing is all the time or just while working out?

Charissa

Diaphragmatic Breathing Tutorial

Yes! I found myself yesterday holding my breath (always have, especially when I was trying to keep my core engaged) but I kept catching myself and telling myself to breath.

Ashley

Saving up to buy the core guide but found this tip helpful! Need all the breathing tips while I have pneumonia 😅

Tristian

Needed that clarification!! Thanks, I still feel lost with this but I’m trying very hard to figure it all out. I have you core guide and healthy mama, healthy baby! I want master this so all the little bit of info and explanation I can get is so helpful💙thanks for taking the time to explain!!!

Courtney

Breathing Tip

What a great way of providing feedback to better understand and reinforce diaphragmatic breathing!!! I can’t wait to do this daily for a few weeks/months to see if it really can help me reprogram my normal breathing!

Meaghan

Great tip! I was completely unaware of this breathing exercise and will give it a try! I have large rips so I want to be conscious on corseting them in naturally with my muscle strength. 
Thank you!!

Janine Ducharme

Strengthening the diaphragm

Correct form hack for core workouts

Inner vs outer core

Demonstration of Uncontrolled Intra Abdominal Pressure

Just found out I’m pregnant, 5 weeks! I’m nervous to do exercises wrong that could affect my pregnancy, so I’m checking out all the videos right now!

I think I got it! And will keep referring to this video till it becomes easier and more natural

Squat Tutorial

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