Correct squat posture는 Foot spacing, knee direction, Upper body angleIt becomes much easier if you match them together. The sensation of placing weight on the heelsEven if you just catch it Waist and knee alignmentIt becomes much more comfortable.
Beginners prioritize alignment over depth.It is recommended to start by looking at this. Today Basic posture와 Commonly confusing pointsLet's summarize it together.
Squats are easier to understand if you start by placing your feet about shoulder-width apart and slightly turning your toes outward. The key is for your knees to move in the direction your toes are pointing, and to distribute your weight evenly across your entire foot and heel. For beginners, rather than depth... array과 balanceIf you grab it first, the posture is much more stable.
1. Basic Flow of the Squat Position
The basic principle is for the feet, knees, and hips to move in the same rhythm. It is good to start by keeping your feet about shoulder-width apart and your toes turned outward by about 5 to 20 degrees.
When going down, send your hips back and adjust so that your knees bend together. Whether the heel touches the floor comfortably와 Whether the waist stays longIf you look at it together, your posture will be better organized.
| item | Basic recommendation | Verification points |
|---|---|---|
| Foot spacing | Around shoulder width | Is it the range where the body can comfortably support itself when standing? |
| Toe angle | 5 to 20 degrees outward | Whether it aligns well with the direction the knee opens |
| Weight distribution | The entire foot and the heel | Whether the soles of the feet touch the ground evenly |
This standard may vary slightly depending on body type. However, for beginners, rather than width arrayIt is faster to understand and easier to practice if you look at it first.
2. Is it okay if my knees go forward past my toes?
A slight forward movement is often natural. The important thing is the flow where the knee moves toward the direction the toes are pointing, and the heel remains stable on the ground.
In particular, as you go down, movement of the ankles and hips is required together. The feeling of only bending the kneessee The feeling of bending the hips and knees togetherThis looks more balanced.
3. How much should I bend my upper body?
Keep your upper body upright, but rather than fixing it completely vertically, it is better to let it fold naturally at the hips. Instead of bending at the waist, it should feel more like the torso leaning forward while maintaining the distance between the chest and pelvis.
There is no need to stick your chest out excessively., So that your back does not curl up You just need to keep your gaze and neck relaxed. This becomes more important as the squat depth increases.
The angle of the upper body varies slightly depending on body type. The longer the thighs, the more the body may lean forward, which can be seen as a natural way for the body to maintain balance.
4. How far down should I go?
For beginners, the point where the thighs become close to parallel with the floor is the easiest to understand. However, rather than viewing this as a fixed correct answer, it is better to determine the depth based on ankle mobility and pelvic movement.
When judging depth, use the height descended rather than The flow of the pelvis moving backward과 Whether the knee follows the direction of the toesPlease look at it together. The shape of the knees and waistIf it flows naturally, you can gradually increase the depth.
5. Good ways to practice at home
At home, practicing with a chair or box as a reference helps you quickly refine your posture. Since you can see the flow of sitting down and standing up, it is effective for learning the sensation of sending your hips backward first.
| Practice method | A good match | Verification points |
|---|---|---|
| Chair squat | When learning the basic flow | Whether the buttocks go backward first |
| Box squat | When adjusting the descending height to a constant level | Is the depth similar every time? |
| Wall squats | When you want to feel upper body alignment | Whether the distance between the waist and chest is maintained |
These auxiliary exercises are beneficial for making alignment more comfortable rather than rushing the depth. In the beginning, the shape is more important than the frequency.It is better to look at it first to get a feel for the practice.
6. Final Checkpoints
Squats become much easier if you get three things right. The flow involves keeping your feet about shoulder width apart, your knees pointing toward your toes, and your weight distributed across your entire soles and heels.
If you maintain the length of your waist and adjust your movement so that your hips move first when going down, even beginners can quickly learn the posture. depthsee arrayIf you prioritize this, practice becomes easier.
Frequently Asked Questions
What are the basics of the correct squat posture?
It is best to position your feet about shoulder width apart and turn your toes outward by about 5 to 20 degrees. The key is a flow where the knees and hips move together, and your weight is evenly distributed across your entire foot and heel.
Is it okay for my knees to go forward past my toes when squatting?
Moving slightly forward is often natural. The important thing is for the knee to move in the direction the toes are pointing, and for the heel to remain stable on the ground.
How far should I lean my upper body forward when squatting?
Keep your upper body upright, but allow it to fold naturally at the hips. Rather than bending at the waist, it is better to maintain distance between your chest and pelvis and avoid rounding your back.
How far should a beginner squat?
The point where the thighs become close to parallel with the floor is easy to understand. However, rather than focusing on depth, it is better to first check the flow of the pelvis moving backward and the alignment of the knees following the direction of the toes.