How to squat online video teaches you how to squat, protect your pelvic floor and get the most out of your squat exercises for leg and buttock strength and tone.
Knowing how to squat correctly is vital for any woman undertaking leg strength exercises. Squats are one strength exercise that can potentially contribute to pelvic floor problems, in addition to causing knee and lower back problems if performed incorrectly. Squats can be performed as part of a pelvic floor safe exercise program by adhering to the techniques and tips outlined in this video.
Please scroll down to view ‘How to Squat’ video
Read on below video for written guidelines for:
- How to squat safe exercise guidelines;
- When to avoid squat exercises?
- How to squat using a fit ball (swiss ball);
- Common mistakes to avoid with squat exercises;
- Muscles used when squatting; and
- Squat variations for pelvic floor safe exercise.
Benefits of Knowing How to Squat
Safe squat exercises can help you:
- Increase your thigh and buttock strength and tone;
- Increase the lean muscle in your thighs and buttocks;
- Maintain and improve your hip bone density density; and
- Improve the ease of your everyday activities.
Video Duration: 7 minutes
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How to Squat Safely
Squatting is generally a safe exercise for most women to perform. There are a few basic principles that should be adhered to in order to keep your squat exercise safe for your pelvic floor and the rest of your body.
In order to avoid injury, women with pelvic floor dysfunction including after gynaecological surgery, knee problems or low back problems should adhere to the following safe squat principles.
How to Squat With Pelvic Floor Safe Technique
- Correct starting position involves keeping your trunk upright with your knees and feet no wider than hip width apart for pelvic floor protection
- Keep your toes visible in front of your knees at all times during your squat to protect your knees from stress
- Activate your pelvic floor muscles if you are able to prior to and during your squat
- Maintain the normal curve in your low back throughout your squat
- Avoid deep squats by keeping your hips higher than your knees throughout to minimise pressure upon your pelvic floor, knees and low back
- Breathe out as you push your body back to upright.
When to Avoid Squat Exercises?
During recovery from gynaecological surgery avoid squats until you are given approval to do so by your medical practitioner. The techniques outlined in this video teach you how to perform safe squat exercises when you have medical approval to do so.
You may need to avoid or modify your squat exercises with some knee or low back conditions. Speak to your health practitioner if you have specific health concerns prior to squatting.
How to Squat With a Fit ball (Swiss Ball)
Set up position for squats:
- Position you back to the wall with a fit ball placed in the curve of your low back
- Walk your feet out in front of your body so that your knees can be viewed in front of your toes
- Position knees and feet no wider than hip width apart
Safe squat technique:
- Activate pelvic floor muscles
- Bend your knees to lower your body keeping your trunk upright as you do so
- Maintain the inward curve in your low back as you squat
- Lower your buttocks slowly to a comfortable level for your body
- Always keep your sit bones above the level of your knees
- Breathe out and push down through your heels to return your body slowly to your starting position
If squatting causes you physical discomfort you are advised to cease your squat exercises.
Common Mistakes to Avoid with Squat Exercises
Try to avoid these commonly performed squatting mistakes:
- Knees and feet too wide apart (i.e. wider than hips)
- Losing the curve in the low back when squatting
- Squatting too deeply (i.e. buttocks lower than knees)
- Breath holding when squatting
- Squatting and straining with too heavy weights
- Squatting too quickly
Muscles Used for Squats
- Front of thighs (quadriceps)
- Back of thighs (hamstrings)
- Buttocks (gluteals)
Squat Variations for Pelvic Floor Safe Exercise
You can vary your squats with the following:
- Fit ball squat and reach arms forward to shoulder height
- Fit ball squat with dumb bell weights on the hips
- Mini squat away from the wall
- Mini squat away from wall with dumb bell weights.
This ‘How to Squat’ video and written guidelines are designed to help women strengthen safely and enjoy the long-term benefits of pelvic floor safe exercise.
We welcome all comments about ‘How to Squat’ below
Inside Out Strength DVD by Pelvic Floor Physiotherapist Michelle Kenway is a whole body pelvic floor safe exercise workout for home.
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This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition. While every effort has been made to ensure that the information is accurate, the author accepts no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation. Pelvic exercises accept no liability to any person for the information or advice provided, or for loss or damages incurred as a result of reliance upon the material contained herein.
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