Welcome to another one of our progressions that we’ll be adding to our group of landing and jumping protocols designed to protect gymnasts from knee injury.
The Ultimate Squat for Gymnasts
Steps in The Ultimate Squat
- Start with knees bent, feet shoulder width apart, and spine is parallel to the floor.
- Straighten legs, keeping back flat/neutral. At this point you’ll feel a great stretch in your hamstrings.
- Keeping back at same angle (flat and strong), bend knees allowing glutes to move posterior and down. Your back and tibia (leg) angle should be approximately the same. If at this point you start to fall over backwards, STOP, tighten core and hold for a few seconds. On the next attempt, see if you can get a bit lower.
- Move back to original start position keeping back flat and strong.
- Extend hamstrings.
- Keeping back strong and flat, bring chest up to straight body position by squeezing glutes, keeping core and back tight.
Why gymnasts should utilize the squat and variations of the squat
Females have been shown to be at a higher risk of knee injury than male counterparts. If we can teach our gymnastics programs how to land with proper form and technique, we have the chance to decrease their chance of knee injuries by 80-90%. This puts our young female athletes right back on par with their male counterparts!
Start out with our Basic Squat Lesson by clicking here. Then move through our progression of landing technique. Once you have a basic squat down, you can move to this fun and challenging exercise!