The 10-Minute Squat Challenge – Oxygen Magazine

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This squat challenge isn’t about accumulating reps or finding a one-rep max, though you will see an improvement in these areas. It’s about improving your overall squatting mechanics, which will allow you to lift more weight more efficiently and earn faster gains.

Your body moves along links in a chain, but if there’s a kink in a link, the rest of the chain suffers. For example, during a squat, tight ankles force your knees back over your heels, pulling your torso forward as counterbalance. This draws the movement out of the posterior chain (hamstrings and glutes) and into the quads, the weaker link where squats are concerned. Finding and maintaining the proper squat position means freer movement, a stronger squat, and a reduced likelihood of injury and movement dysfunction.

Take the Squat Challenge

The goal of this challenge is to sit at the bottom of a squat, unassisted, for a total of 10 minutes. Sound like a long time? It is, but to improve squat mobility and reverse the negative effects of sitting for hours, you need to be able to spend a significant amount of time in this highly functional and natural position.

Your ultimate goal is to get into the bottom of your squat and stay there — in position — for the duration of time. You should maintain an upright torso with your toes forward and your feet about hip-distance apart, your feet should be flat on the floor with most of your weight in your heels and your knees should stay in line with your toes.

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