Dakota Johnson’s Personal Trainer Taught Be How to Squat Correctly

• I have long thighbones, so I thought I couldn’t squat properly without raising my heels.
• Personal trainer Luke Worthington told me that’s not right. He just needs to put his knee forward.
• Worthington says the common advice to sit backwards when squatting isn’t right for many people.

The squat is widely considered one of them. best and most efficient exercise People can do it, but common advice to sit when you run is wrong for many, celebrity personal trainer Luke Worthington told an insider. Instead, he said someone like me should put his knees forward.

as they are compound exercisesThe squat works multiple muscles in the body. they again, best move to build strength. And, alongside deadlifts and bench presses, form her three primary tests of powerlifting.

Squats can be performed using just your body weight or while holding the weight in a variety of ways.

According to Worthington, whose clients include Naomi Campbell, Dakota Johnson, and Munroe Bergdorf, the squat is one of five important human movement patterns, along with hinge, lunge, push, and pull, so all You should include squats in your balanced workout program.

However, many people are given the false cue to keep their torso upright and their weight centered on their heels, as if they were coming back to the bathroom, while placing their knees on top of their heels.

Since the squat is a full-body exercise that works muscles such as the glutes, quadriceps, and core, this position is thought to help these muscles work properly. He had taken advice from other trainers as well, but he said this is only possible for people with certain proportions, such as those with long bodies and short thighs.

I thought I couldn’t squat properly without changing my stance, but Worthington, who released a strength training app designed primarily for women in January 2023, showed me how.

I thought I couldn’t squat properly unless I raised my heels

Squats look easy, but they can be tricky to get right, especially since everyone’s body type is different.

As personal trainer Eugene Theo explained YouTube videos In July 2022, bodies with different proportions will require slightly different squat positions. For example, if you have long femurs (thigh bones) and a short body, you’ll need to fold over to keep the bar centered on your legs.

I have been lifting weights for over 5 years And because I believed my thighbones were long and my ankles had no mobility, I came to the conclusion that I needed to raise my heels in order to perform a squat and not bend my torso all the way.

I knew I needed to keep my torso as upright as possible to avoid straining my lower back, but I realized that with my feet flat on the ground, I had to bend down to avoid falling backwards. I was. Raising my heels with a small weight underneath pushed my center of gravity forward and helped me maintain better form.

A few months ago, I lifted my heels and did my first 100 kg (220 lb) squat. Theo said there is nothing wrong with lifting heels. This is essentially just one way to lengthen the lower leg relative to the upper leg, making it easier for the body to stand more upright by changing the center of gravity.

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Lately, I’ve come to prefer front squats.

However, when I recently asked Worthington to evaluate my technique, he showed me how to actually do a back squat with my torso more upright and my heels on the floor.

Bringing your knees forward in a squat helps keep your torso upright

After training with me and doing mobility assessments, Worthington was confident that my ankle mobility was fine and apart from my long femurs, I kept my torso upright enough without raising my heels. I told him that I could do squats with him.

I was skeptical, but intrigued.

First, Worthington had me practice holding the kettlebell in the front rack position (hold it in front of my chest). The first thing he told me was to stick his knee forward.

Contrary to popular belief, Worthington said the knees should be higher than the toes and that one should consider breaking the hips and knees at the same time.

Then I tried it with an empty barbell. Before lifting the barbell off the squat rack, Worthington told me to pull the bar down and work his lats, like he’s doing a pullup, with his elbows pointing down.

Bringing your knees forward allowed you to squat, keeping your center of gravity above your feet and your feet flat on the floor.

Teo agrees with Worthington’s point, stating that the more a person can bend their ankles and push their knees past their toes, the more they can keep their bodies upright.

I couldn’t believe it. No problems with ankle mobility. I was pushing too much weight back. After five years of lifting weights, she now knows how to squat.