To squat with your legs together, keep your thighs touching, knees pointing straight forward in the same direction as your toes, and heels flat on the ground, ensuring your hips break parallel.
This type of squat, sometimes called a "feet and knees together squat," differs significantly from a standard squat where the feet are typically shoulder-width apart. It requires greater flexibility and balance. Here's a breakdown of how to perform it safely and effectively:
- Starting Position: Stand with your feet close together, ideally touching. Your thighs should naturally touch as well.
- Toe Direction: Ensure your toes are pointing forward in the same direction as your knees. Slight outward rotation might be necessary for comfort, but avoid excessive angling.
- Core Engagement: Engage your core muscles to stabilize your spine. This will help maintain proper form throughout the squat.
- Descending: Begin to lower your body by bending at the knees and hips. Focus on keeping your heels planted firmly on the ground.
- Knee Alignment: As you descend, actively push your knees outwards slightly to prevent them from caving inward. Maintain alignment with your toes. This can be challenging due to the close proximity of your legs, but it's crucial for knee health.
- Depth: Aim to squat until your hips break parallel, meaning your hip crease is lower than your knees.
- Ascending: Push through your heels to return to the starting position, maintaining core engagement and proper knee alignment.
- Breathing: Inhale as you descend, and exhale as you ascend.
Important Considerations:
- Flexibility: This type of squat requires significant ankle, hip, and knee flexibility. If you lack flexibility, start with shallower squats and gradually increase the depth as your flexibility improves.
- Balance: Maintaining balance can be challenging. Practice near a wall or chair for support if needed.
- Knee Health: Pay close attention to your knees. If you experience any pain, stop immediately. Avoid this squat if you have pre-existing knee problems.
- Progression: Start with bodyweight only. Once you can perform the squat correctly, you can add resistance, such as holding a dumbbell or kettlebell.
This squat variation emphasizes different muscle groups compared to a standard squat, potentially targeting the quadriceps and adductors (inner thigh muscles) to a greater extent. However, its complexity and potential for knee stress make it less common than standard squats.
