#WorkoutTips w/ @laisdeleon
Are you making this simple squat mistake that can completely throw off your form and limit your gains?
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Don't worry, It's an easy fix!
🚫MISTAKE: Heels lifting off the ground when lowering into a squat.
⁉️CAUSE: first you must identify whether it's an ankle mobility issue (most likely) or a learned habit/potentially another issue.
SWIPE & Turn SOUND ON 🔊 to try this ankle range of motion test.
You see, a proper squat requires a certain degree of dorsiflexion 📐 (where your feet 👣 remain planted on the ground while your shins travel forward over the feet) to reach adequate depth.
If you are unable to achieve enough dorsiflexion in the ankle, your heel has no other option but to peel off the ground if you try to force yourself deep into a squat. 💁
The problem with this movement pattern is now the forefoot is the only point applying force into the ground.
This transfers your body weight & added weight forward putting excessive stress on the knees, making this primarily a quad dominant exercise, providing little-to-no stimulation to the posterior muscles (Glutes & Hamstrings) 😬😩
⛔️THE RISK: Repeatedly performing the movement like this can reinforce the incorrect movement pattern and create bad form habits, there's a serious potential risk of injury to the knees, 😢 and the failure to maximally recruit & activate the Glutes can cause them to SHUT OFF! 😱🙅
🛠💯HOW TO FIX IT: increase ankle R.O.M.
SWIPE VIDEO 👈👈👈
1️⃣ Stretching using a band or strap to slowly increase the stretch until you're able to exaggerate dorsiflexion.
2️⃣ Roll tight ankles using a lacrosse/mobility ball, myofascial stick, pvc pipe, or foam roller.
3️⃣ WARM-UP ankles & calves BEFORE loading the back to squat to ensure you have enough mobility to achieve the desired depth. You may try slightly elevating the toes on a plate or pad for a set of body weight squats.
#nlaforher #legday #squatchallenge #legworkout