🏋️‍♂️ Squat Tutorial: Your Key to Fixing Back Pain 🌟

📚 Resources:📖 https://backinshapeprogram.com/2024/12/squat-tutorial-back-pain-fixed-with-this-essential-exercise/

🔍 Why Squats Matter:Squats are integral to daily life and can be the cornerstone of back pain recovery or a source of continued strain if performed incorrectly.🚫 Common Squat Errors to Avoid:Butt Wink: Rounding the lower back, straining the lumbar spine.Knee Caving: Knees rolling inward due to weak leg muscles.✅ Strategies for Perfecting Your Squat:Tape Test: Use this method to ensure spine stability, detailed in our video tutorial.Knee Support: Elevate toes or use a glute band to keep knees aligned.📊 Progression Through Squat Levels:Level 1: Band Leg Press - For those needing significant support.Level 2: Assisted Squat - Begin with band assistance to reduce load.Level 3: Partial Squat - Use a chair to control depth and learn proper form.Level 4: Normal Squat - Achieve parallel thigh position with correct technique.Level 5: Scaling Up - Banded Squats: Start with bands for controlled resistance.Goblet Squat: Add weight with a dumbbell or kettlebell for stability.Low Hold Squat: Progress with weights held low for added challenge.Barbell Squat: Ultimate progression for building strength, use safety equipment.🔓 Mastering the Squat:Aim for 10 reps with good form to ensure you're not aggravating your back.Record your squats for self-review to perfect technique.🌟 Squat for Back Health:The squat, alongside the hip hinge, is crucial for building back resilience post-injury. It's accessible at any fitness level and vital for long-term back health.🎥 Dive Deeper:Explore our tutorial videos for detailed guidance on each squat variation and the tape test. If you're recovering from back pain or sciatica, our Back In Shape Program membership offers further support and structured recovery plans.#SquatForBackHealth #BackPainRelief #SquatTutorialChapters0:00 Introduction0:53 Mistakes & Tips3:41 Instructions For Practice4:20 Leg Press Variation5:58 Assisted Variation7:24 Half Rep Variations8:37 Normal Squat Variation9:40 Progression With Load10:10 Band Variation10:54 Kettlebell Variation12:07 Low Hold Variation12:57 Elevated Variation13:44 Barbell Variation15:05 Overview: Final Thoughts