This is my favourite exercise squat :
This is a perpendicular shin squat. It changes one of the big parameters that workout squats usually have: instead of keeping the knees over the forefoot, which leads to an angle of the shin, this one is all about keeping your weight over your heels and maintaining a vertical lower leg.
Why do I like this one? It challenges my balance, my calf and ankle alignment, length and strength, it targets my glutes and hamstrings, it doesn’t trigger as much work in my quads and hip flexors and it allows for a neutral spine.
Because of the focus on the posterior chain and the emphasis on an untucked pelvis, this is an excellent choice for pelvic floor issues. Because of the less dramatic angle at the knees and decreased load on the quads, it is also a great choice (with modifications as necessary) for sensitive knees.
So much goodness for one movement!
The goal here is to maintain a vertical shin, to make sure that the movement comes equally from the knees as from the hips and to minimise butt tucking and rounding of the spine. We aren’t really looking for a big range here, going instead for control of joints and position. It is remarkable how hard this is to do!
Here are some do’s and don’ts…
Do keep your shins straight up and down relative to the ground.
This is so hard to do that I suggest putting a visual cue, like a yoga block or half dome beside your leg and watching in a mirror to see how easy it is for your legs to shift forward.
DO keep your butt untucked and your back neutral (allowing the lumbar curve to be present).
DO keep your torso muscles balanced. Try to avoid over-recruiting your lower back to support you. We’re looking for your glutes and hamstrings to hold you up! If your lower back hurts, check in and relax it and experiment with letting your neck and shoulders relax a bit!
DO keep a slight lift to the bottom of your rib cage. Avoid bracing hard with your abs (that tends to pull you into the dreaded butt tuck), but we want your transversus abdominus (deepest abdominal muscle) to help hold you comfortably in this position. There is supposed to be some space between your thighs and your body.
Now lets do the no-cheating version! No matter how diligent you are, this squat is a hard shape to figure out. I LOVE this version for its illuminating boundaries.
Stand with your feet under a chair and make sure your knees are touching the edge of the seat when your legs are straight. Hinge your hips back more than down. Keep your upper body lifting slightly away from the chair to help manage the tendency to drop too low and over-hinge the hips and under-hinge the knees.
Stay in a position that doesn’t strain ANYTHING! Not your knees, your back or your neck. If you feel strain, come up a bit and let your shoulders and neck and head soften, without rounding into your lower back.
Try to hold that squat for 60 seconds, or as close to that as feels right for you. Having done that, try it again without the chair and see how it goes!