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Exercise guide:
The squat In coming editions of Stride magazine, we’ll bring you a series of simple guides to exercises you might like to incorporate into your fitness routines. They’re designed to help improve your strength and flexibility, which will improve your running and reduce your risk of injury.
The squat • S tand with your feet shoulder-width apart, toes pointing slightly out. • P lace your hands gently on your hips, or stretch them out in front of you. • K eeping your heels planted firmly on the ground, lower your bottom. • T ry not to stick your bottom out, but keep it tucked underneath you throughout the movement. • K eep your back parallel to your shins, not bent forward. • Y our knees should move out directly over the toes. • S tart by trying to reach an angle of 90° between upper and lower leg, then slowly rise up again. • A s you get stronger, progress so that you are lowering your thighs to be parallel to the floor.
Tips! • I f you’re not sure you’re doing it right, try the exercise in front of a mirror, or with an exercise buddy watching and advising you. • T o check whether you’re leaning too far forward, try the squat over a seat or bench. Aim to place your bottom on the seat in a slow, controlled movement without suddenly dropping your weight into it. Just touch gently down, and then come back up. • S tart out with a small number of repetitions and gradually build up. It’s better to do one perfect squat than ten wobbly ones! jogscotland magazine
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stride Summer 2016