We did a few squats at class yesterday, right? You may have noted the significant warm up prior to the squat heavy part of the workout. The warm up and cool down are critical for all proper functional patterns and for injury avoidance! Chances are

Squats are probably the most functional movement that your body does, and most people have problems squatting properly due to muscle imbalances. Rolling of your glutes, quads, calves and soleus complexes is very helpful in moving toward a better squat. Also, remember these quick tips when you plan to squat, and I if you come to Gumsaba classes, you know you average more than a few squats a week!

  1. Warm up properly. Before you squat, performing hip hinging actions as well as some gluteal activation can go a long way toward preventing injury and building strength.
  2. Everyone is built differently, and that includes joint structure. If you feel discomfort squatting with your feet hip width apart, go a little wider. If you naturally walk with your toes a bit turned out, yes, it maybe a muscle imbalance, but it could also be your unique hip structure. One very effective way to build a squat and correct muscle imbalances is to work with a band around your thighs, just above your knees and press against the tension of the band as you squat. You can buy a band here.
  3. Think sit. The hip hinge action should be the first joint action in order to keep your weight in your heals and take the stress of the action into the posterior chain.
  4. Give yourself time to stretch after loading up your workout with squats. Couch Stretch is great for releasing the quads and other flexors of the hips, and this deep glute stretch is wonderful for the buns. Hold your stretch up to 90 seconds per stretch/per side to notice significant changes in a shorter time frame!

Every movement we make is setting us up for the next move. If your squat isn’t improving every time you do it, then its time to add challenges or make a change. Feel free to contact me at michelle@gumsaba.com with questions on how to improve your fitness game!

To your health, 😃 Coach Michelle


Julie knows SQUAT! 

Gumsaba Fitness Class schedule Wednesday 1/6/16

5:30AM Sunrise Danville Womens only class – Coach Karen – HIIT Humpday

6AM Sunup Moraga Womens only Class – Coach Briana – HIIT Humpday

8:15AM SunshineMoraga Womens only Class – Coach Briana & Coach Joel – HIIT Humpday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry –HIIT Humpday

9:30 AM Rose Court Private Camp – Coach Michelle – HIIT Humpday

11:00AM Cytosport TRX Boot camp – Coach Michelle (private class)

12:00PM Cytosport In Trinity Training – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)